Stuart front squatting.

Strength:
Clean 3,3,2,2,1,1,1
Then perform 1 clean into max front squats at 90% of your best clean.

Met Con:
In teams of 3

5Rds – A new round starts every 5 minutes

15 Hang Cleans 75/50kg (Bar to not touch the floor)
9 rope climbs or 30 Pullups
30 Box jumps
450 metres (Non Rowers hold the plank)

All to be split between team members – all of team must row some distance.