1200m row (warm up)

10-9-8-7-6-5-4-3-2-1 (not for time)
1.5x BW dead lift
BW HBBS

Rested a few minutes

4 Rounds
10 Spider push-ups
10 Pistols (one legged squats)

Rested a few minutes

Conditioning:
60 seconds Airdyne
400m sandbag carry (50lbs)
400m run

Core:
100 situps