http://opexfit.com/september-30-2014/

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4mins 90% effort
AD for cals keep rpm sustainable

Notes:
– all should be sustainable and similar splits for rounds