"If you have accomplished all that you have planned for yourself, you have not planned enough."

Edward Everett Hale

Look at these guys go:
http://freepages.military.rootsweb.com/
~douglas/1_5IN/CPAT/rope.html

 

5000 meter row - try for a PR

Dips and Power Cleans:

15 nice dips, 50% BW power cleans 12 times

Let's see how long four rounds take.

1 mile sprint on bike

10 pull-ups

15 bench press @ 135 lbs

How many rounds in 30 minutes?

REST