A) 10-1 RX Front Squat (115/85) KB Swings (53/35) L1 Sub Russian Swings
B) ROMWOD or Row 1000m, 750m, 500m, 250m
This is light and fast. Pick a weight you can do unbroken and quickly. If you don't ROMWOD, take a rower outside and test you splits. Rest 90 seconds between sets.