2 rounds for max reps of:
max rep Barbell Movements, 75/55 lbs, 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

We have another 2 round workout today but this one is very different from yesterdays. If you are looking to get after it you can but you can also treat this as a flow style workout. The first part of this workout has you working to accumulate as many reps as they can with a barbell in hand. The loading should be light and allow for continuous movement. You can choose any movement you like. Work through a complex or simply choose your own adventure as you go! The goal is to not rest more than :03 seconds on the floor, hang position, shoulders, or overhead. This means the weight should be very manageable and ideally, continuously working at a steady pace. After the 5min AMRAP is over go directly into accumulating as many calories as you can on the rower. For this workout, score the total amount of calories that you accumulate on the rower within two rounds. The row can be modified to any other monostructural movement as needed. Rest 2 minutes between rounds.

Post Work
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 50 ft
10 R Standing Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 50 ft
10 L Standing Teapots
Plank Hold, 30 secs