7.6.23 WOD

:90 sec row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
:10 Sec Dead Hang From Rig

Then..
For Time:

200m row/ski
20 Goblet squats 53/35 KB
20/15 Chin ups /Banded.

400m row
40 front rack lunges (single arm KB, switch as needed)
40 V-ups/Alt

600m row/Ski
60 RKB Swings
60 gorilla rows
60 RKB Swings
600m row/ski

40 V-ups/Alt
40 front rack lunges
400m row

20/15 Chin ups
20 Goblet squats
200m row

38:00 Cap