Strict Press 5@75%, 3@85%, MR@95% *Based off of 95% of your 1rm 

All levels:                                                
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:30
Row 500m