1000m jog warmup

3 Rounds (NOT for time, use as warmup)
50 OH Walking Lunges (broomstick oh in external rotation)
25 Wall Balls (10lb)

HBBS Medley
6x@30% (55)
6x@40% (74.5)
6x@50% (92.5)
6x@60% (111)

Max Reps in 1 minute @ 70% (11 reps) (129.5)

30x KTE

Capacity:
Row 250m
30 burpees
Row 250m