1k row Buy In -> 500m row
5 Power Snatch 155/115->135/95->95/65->65/45->American Kbs
15 Deadlifts 155/115->135/95->95/65->65/45 -> KB Deadlift
20 Wall-Balls 20/14->14/10->10/4->Air Squats
60 Double-unders->120 Singles->60 Singles
Powersnatch weight and DL weight should be the same. Snatch weight should be difficult, but doable, quick singles is preferable. DO NOT try to set a PR 1k row at the beginning, go steady and get the breathing going, you should be able to start the rounds right away after the row. Heart rate and breathing should steadily increase throughout the effort.