For time:
Row, 2000 m
50 No Push Up Burpee Box Step Ups
Row, 1000 m
50 Over Unders, 24/20 in
Row, 500 m
50 Toes-to-bars
*OPTION to wear a weight vest if you like

Goal: Steady and consistent pace throughout and sub 30 min

Post Work
For quality:
Sled Drag, pick load, 200 ft
Reverse Sled Drag, pick load, 200 ft
Sled Drag, pick load, 100 ft
Reverse Sled Drag, pick load, 100 ft
Sled Drag, pick load, 50 ft
Reverse Sled Drag, pick load, 50 ft