Workout of the Day
A. 10 hanging MB Knee Raises
B. 10 SL KB RDL (5each)
C. :20-:30s static ring hold (not in L-sit, but rather hollow position)
This is not an official gym benchmark this year, but it will be in 2020, replacing the mile run. They are very similar in terms of metabolic demands.
Getting under 7 minutes is kind of a badge of honor in the rowing community.
If you really want to get deep in the woods on how to hit this workout, read this: