Run 400 meters, walk backward 400 meters. Repeat 5 rounds

30 deadlifts
60 Situps
30 Goblet squats

REST 5 MINUTES

20 deadlifts
40 Situps
20 Goblet squats

1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

3 rounds for time of:
500-meter row
12 bodyweight deadlifts

Row 3,000 Meters

Complete as many rounds and reps as possible in 14 minutes of:
25-pushups
10 kettlebell swings

21-15-9 reps for time of:
Calorie row
Burpee pull-ups

Every 4 minutes for 7 rounds:
200-meter run