500m row
21 burpees
400m run
4 rounds

400m run
then do
15 burpees
10 deadlift highpulls
5 strict press
15 situps
4 rounds
then finish with 400m run

30 burpees
30 db cleans
30 burpees
30 db swings
30 burpees
30 db press
30 burpees
30 push ups/row