Part A - For time 

21 - 18 - 15 - 12 - 9 

Toes to Bar 

Ring Dips 

Part B - 3 x 500m row 

1st 500m easy (warm up pace) 

2nd 500m moderate (2km pace)

3rd 500m Hard (sprint, as fast as you can, go HAM) 

Rest as needed between sets.