Group splits in to 4 and rotates through

Group 1: 1km Row Time Trial (post time)
Group 2: Power Clean – 5 x 1 w/ 45 sec rest
Group 3: Ab Mat Crunch – 5 x 15
Group 4: 5 x 5 Tuck Jumps w/ 45 sec rest

Front Squats: 5 x 3
Single Arm DB / KB Shoulder Press: 4 x 4 ea

3 sets of
Sledge Hammer Strikes: 4 ea side
Tire Jumps: 10