2000 Meter Row

immediately followed by…

Five rounds of:
9 Front DB Squats
12 Chin-ups

immediately followed by…

800 Meter Run

Then:

Complete 20 rounds for time of:
5 Pull-Ups
10 Push-Ups
15 Air Squats + Jump to Target
(touch a ring or pull-up bar 6″ above your standing reach)