30 min continuous running clock (5min intervals)
0:00: 1000 Meter Row
5:00: 75 Shoulder to Overhead (30/42.5)
10:00: 15/20 Muscle-Ups or 30 Strict Pull-Ups
15:00: 75 Wall Ball (7/9)
20:00: 75 Box Jump Overs (20/24)
25:00: 800 Meter Run
Record time for each section.
If not completed then record 5.00 and record reps completed and move on.
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