Deadlift (choice of speed or load): 7 x 2 on 90 sec interval

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Buy-In = 600 meter run (or row 500m) then 3 rounds of the following:
15 Pullups
15 Kettlebell Swings (24kg / 16kg)
15 Deload Pushups
15 Kettlebell Goblet Squats (24kg/16kg)
15 Burpees
15 KB Deadlift (24kg/16kg)
Cash-Out = 600 meter run (or row 500m)

4 x 30 sec plank holds