From the CrossFit Endurance Website. A bit about their philosophy…
Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve. READ MORE
Row 250 max effort
Rest 3 minutes
Hold times within 3 seconds. 5 burpees for every second outside of +/- 3seconds
performed after all rounds complete
rest 3 min
check this video on from Jeff Martone of Tactical Athlete on utilizing hips and glutes in your kb swing.
20 Russian kb swings. 4x.