A.M.
2 Sets
800m Run
2 minute rest
1000m Row
2 minute rest
50 Burpees
2 minute rest

P.M.
A1. Sumo Deadlift 3,3,3,3; 2 minute rest (not to 3RM-2 or 3 reps in the tank)
A2. Press 3,3,3,3; 2 minute rest
B. Turkish Get Up 3 sets of 3 each side; 1 minute rest b/t sides and sets
C. Split Squat 3 sets of 8 ea. leg; 1 minute rest
D. 25 GHD Sit Ups; 90 seconds rest