Front Squat 3sets x 2 reps (pause last rep 3 sec)

Row 500m

30 Jump Lunges

15 T2B

rest 2mins

Row 500m

30 Box Jumps, 24/20″

15 Toes to Bar

rest 2mins

Row 500m

30 Wall Balls 20/14lbs

15 GHD Sit Ups

Record your 3 row times.