200 meter run

30 foot sled push

10 L/R Stepping Lunges

10 Rounds

Rest 45 seconds between each round

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

Ruck 3 miles

300 Box step ups

Assault Bike 125 Calories

Row 5 000 Meters

5 rounds for time of:
400-meter run
1,600-meter Echo bike

2-4-6-8-10 reps for time of:
Push jerks
Front squats