Begin with a dynamic warm-up, including exercises that activate the upper body, core, and legs. For the row, aim for a consistent pace throughout the 500 meters. Use proper form and technique to avoid injury and maximize efficiency. In pull-ups, aim for a full range of motion and use a band or jumping pull-ups if necessary. For push jerks, use a weight that allows for good form and technique. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a high-intensity test of endurance and strength. Pace yourself throughout the rounds and focus on maintaining proper form and technique. Finish with a cooldown involving stretching, particularly focusing on the upper body and legs.