A. 4 x 500m row - these are max efforts. Make it hurt. Rest 3-4 minutes between efforts. B. 5 rounds, not for time :
20 Hollow rocks 20 1-Arm KB swing (10 each side) 20 Pushups
"You need a good plan. To get stronger you have to lift progressively heavier barbells with intent and purpose. To do that well you must prepare, so warm-up with the intent of improving the quality of your training sessions."