W9,L2:D2 - 6:32
Breaks were 3, 3, 4, 5. I did not gain extra recovery energy (I don't think) with the extra rest time before the last 2 rounds. I would say that, as long as I get 3 minutes break, I work at 100% efficiency, 99%, 95%, 90%, 80%. This only refers to bodyrows, pushups and squats were done with good form, no issues (slow pushups too).
Bodyrows were done slow and deliberate.