For time:

1 mile run
1600 m  row
1000 rope jumps
75 burpees
200 KB swings 25/35

Post time to comments.

Partition as you would like

Musings ...

Ever fumble with the resistance settings on the rowers?

It seems like a good idea to leave them on "10" all the time, but it isn't. Some of us row more efficiently (therefore faster) at a lower resistance setting. The smaller you are, in general, the lower the setting should be. This is especially true over longer distances. For short distances (500 m) you'll get away with pulling a bigger gear (it's an expression), but most of us will do better covering longer distances at a lower resistance setting.

You should ask Drew, Troy, Mike, Brett about this. They tore into it last year and learned EVERYTHING there is to know about C2 rowers.