Close to the end of Coach Sean's week of programming, and it has been great! Few long WOD's, few short and heavy WOD's.
Skill work pull ups
5 rounds 5 mins long each round
500m row sprints
So, you sprint your 500m row with the clock eunning if it takes you 2:30 you have 2:30 recovery time before you go again.
Your score is your fastest and your slowest - with an average.