AM:

3 Rounds

Row x 500m

Assault Bike x 800m

Jacob’s Ladder x 300ft

PM:

5 Rounds

Front Squat @ 220lbs x 3

KB Military Press @ 53lbs x 3

5 Rounds

Power Clean @ 155lbs x 15

Feet Elevated Pushups x 15

5 Rounds

Box Jump x 10

Pullup x 5

GHD Situp x 10

then

15 Rounds w/ partner

Ski Erg x 30/30s