Warm Up
Run, 800 meters
Box Jumps, 40 reps
Jumps Rope, 2 minutes

Section 1
Couplet
Wall Balls / Feet-to-Hands
:60 each movement, 5 rounds
Score = total reps

Section 2
Strength Work - Deadlifts
10 Rep Max

Section 3
Row 1,000 meters for time

Section 4
Skill
V-Reps - hold