Segment 1:
Take 20 minutes to make up a missed segment from the past week.

Segment 2:
Teams of 3, for time:
Row 1000m
25 One-legged squats, alternating
15 Hang Cleans (225 / 135 lbs)
Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 25 one-legged squats. As soon as the first athlete is off the rower, the second athlete can move to the rower, reset the monitor and begin rowing.