9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.
6 sets x 3 Reps*
*Rest as needed Between sets
*Increase weight as able each set
III. AMRAP 6
3,6,9,12, etc… Reps of:
KBS 1.5 pd/1.0 pd
IV. Cool Down