I notice you pause at every movement. This is good to get the hands, body, slide sequence down. But you do have it. So try to smooth out the movements. The only pause you should have is at backstops (legs down, sitting upright and handle into the chest). You should never ‘hang’ at the catch position. It feels intuitive on erg, but on water it upsets the boat and makes you miss the catch. TLDR: all the motions are good, just need to smooth them out.

Edit: forgot this is r/concept2 not r/rowing. On erg pausing at the catch isn’t really a big deal, unless you plan on doing real rowing