• Arms only: 10–15 strokes with legs straight, focusing on the pull.
• Arms & Body: 10–15 strokes, adding the hip swing.
• Full Strokes: 2 minutes of gentle rowing, followed by two 20-second bursts at workout pace to find your rhythm. 

Bergner Warm Up   – 5 rounds

WOD

Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans