Backbone
1000 Intervals (not literally, and pay attention to the last movement)...
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
1000m row/run for time
Rest 2 minutes
50 barbell thrusters @ 135/95/75
All as prescribed.