June 11, 2020

For time: 
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters

Then, at the 30 minute cap:

21-15-9 for time of: 
Box Jumps 24/20” MRX 20/18”
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
Pull-ups MRX Banded or Ring Rows