For time
Row 1000 meters
50 Eye level kettlebell Swings 53#(35#)
40 Ab mat sit ups
30 Walking lunges
20 Supine ring rows
10 Ring dips
Run 800 meters
10 Ring dips
20 Supine ring rows
30 Walking lunges
40 Ab mat sit ups
50 Eye level kettlebell Swings 53#(35#)
Row 1000 meters
30:00 Time cap
