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)