8min 90% effort:
Row 150m
25 DU
5 HSPU

rest 4mins

8mins 90% effort:
10 walk lunges
10 kbs 1.5/1pd
10 situps

rest 4mins

8mins 90% effort:
2 unbroken MU
7 GHD situps
3 Power Snatch 115/75#

rest 4mins

8mins 90% effort:
Row for cals maintain same pace entire time