Row 1km in 4min / 5min
This for the men is a 2:00 min split time and ladies 2:10 split time, which should be comfortable.
2 m/u ( jumping m/u or 3 x burpee jumping chest to bars)
10 x hspu ( either standing strict press or 4 x wallclimbs)
12 x dumbbell snatch 22.5/15
rest 1 min, 5 rounds
20 min cap