Warm Up: 3 rounds - Run 200m, 5x burpee, 5x jumping pull ups, 5x toes to bar.
Work Capacity: “Death by burpee pull up”. Complete the following…
With a continuously running clock, perform burpee pull ups every-minute-on-the-minute (1 in the first minute, 2 in the second minute, 3 in the third, etc) for as long as you are able within your allotted time. For example: 10 burpee pull ups in your tenth minute -- If you only get to 9 and that minute runs out, your workout is complete.
Endurance: Complete the following until you have rowed a total of 5,000m – 60 second max effort row, 60 seconds easy row, 45 second max effort row, 45 second easy row, 30 second max effort row, 30 second easy row.