Row & Run: 3 Intervals Of:

200 meter Row

400 meter Run

50 Air Squats

*Rest 2 minutes between intervals.

Time Cap: 18 minutes.

WOD: For Time:

30 Burpee Box Jumps @60/50cm

50 One Arm KB Thrusters @24/16kg R

30 BMU (30 Pull + 30 Push Ups)

50 One Arm KB Thrusters @24/16kg L

30 Burpee Box Jump @60/50cm

Time Cap: 18 minutes.