1) 8 rounds, 3 min rest between sets:
Row sprint pace for as long as possible at the following 500m splits:
Rx+ 1:35 M / 1:50 F
Rx 1:45 M / 2:05 F
Scaled* 2:05 / 2:25
If you fall off the pace at all, time is up!
*Scale pace as needed so that first interval can be maintained for approximately 1 minute. Set that pace as your target for remainder of workout.
Score is total distance rowed under target pace.
2) Alt EMOM 8:
Min 1: :30 L-Sit hold
Min 2: :30 weighted plank