In any order and rep scheme you want complete the following
20 Rope climbs
Row 1000 meters
40 Ring dips
Run 1000 meters
60 Box jump overs 24″(20″)
Ski erg 1000 meters
80 Single arm hang dumbbell to overhead 40#(25#)
Bike 80 calories
100 Single dumbbell lunges 40#(25#)
30:00 Time cap
