shortcuts

PDeliverance: "There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy."

Rower

500m @ 2:10 pace
500m @ 2:00 pace
500m @ 1:50 pace
500m @ 1:40 pace

then:

As many rounds as possible in 12 minutes:
7 Dumbbell Hang Cleans 50 lbs
7 Sit-ups
250 Meter Row

then:

Front Squat

5-5-5-5-5