Row 2,000 meters
Rest 4:00

Assault Bike 2,000 Meters

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

7 box jumps
7 chest-to-bar pull-ups

7 Rounds

7 sets increasing the weight of the complex:
4 hang squat cleans
2 push presses

Run 5 miles

5 rounds for time:
12 knees-to-elbows
12 Squats

12 alternating dumbbell snatches

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