Row 5,000 meters

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches

15 right-arm kettlebell snatches

50-40-30-20-10 reps for time of:

GHD sit-ups

Wall-ball shots

2 rounds for time of:

75 kettlebell swings

50 GHD sit-ups

Row 1,000 m

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

15 minutes

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

Deadlift 10-8-6-4-2 reps

3 rounds for time of:

400-m run

21 ring dips

2 legless rope climbs, 15 feet