Metcon :
For time:
800 Meter Row
30 Box Jumps Over (24, 20)
30 Ball Slams (25, 15)
30 Burpees
Rest 2:00
600 Meter Row
20 Box Jump Overs
20 Ball Slams
20 Burpees
Rest 2:00
400 Meter Row
10 Box Jump Overs
10 Ball Slams
10 Burpees
30:00 Cap (including 4 mins of total rest)
L2: (Alt. Step-ups 24, 20)
L1: (20, 15 Alt. Step-ups)