Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back