Flirting with threshold

BK talked about working just sub-max, not exhausting yourself every workout, getting a lot of benefit from flirting with the anaerobic threshold. So today, for the second part of the workout, I tried to row at 80-90% and keep my 400m times steady. Seemed good.

Part 1:
20 rds with one 30# dumbbell, alternating arms:
1 single-arm power snatch
1 sa ohs
1 sa push jerk
1 sa thruster
1 sa front squat
TIME: 3:54

Few minutes rest, then
Part 2:
4 x
400m row at 80%
15 clap-push ups
3 minute rest between rounds
TIMES:
1:47 (this round only 10 clap p-u; BK told me to up reps after that)
2:04 (not as slow as seems; rower had turned off, took a few seconds to get going)
1:58
1:55
[all 400m rows between 1:28 and 1:30]

Then a couple attempts at muscle-up, but my arms were pretty shot. I guess I did a lot of pull-ups, weighted and just volume, yesterday. Need to get consistent, start stringing them together, but it didn't happen today.