For time

100-80-60-40-20 (cal) Row
75-60-45-30-15 (cal) SkiErg
50-40-30-20-10 (cal) Echo bike
25-20-15-10-5 Burpee box jump overs*, 24/20″

Time cap. 45:00

** IF you want to take this up a notch, you can go for 30/24” box jump overs. NOTE you need to STEP DOWN from the box today (to practice this standard).*

Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines and steady on the burpees.
Adaptation. Improve your durability in long workouts. Work on your pacing and ability to maintain pace on burpee box jump-overs under fatigue.
Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).
Pace. You’re looking to start at a threshold pace you could maintain for an hour or so. Once you’ve finished the 1st round, you’ll have a good idea where you are and can start to move faster if you think you can hold onto a faster pace.