4 Rounds:

4 minutes ON

2 minutes OFF

Start three out of four rounds with a 400m run and one round with a 500m row.

With remaining time of the 4 minutes after run or row complete as many rounds as possible of:

5 Pullups – Scale up to Chest to bar

10 Slamball

(rounds 1&3)

5 knee to elbow

10 push ups

(rounds 2&4)