5 Rounds of 3 Groups

5 Rounds of Each Group - 2 minutes rest between each group

Group 1: 500 m row, rest 30 seconds
Group 2: 5 95lbs thrusters, 10 pull ups and 20 push ups
Group 3: 5 L pull ups, 10 dips and 20 sit ups

Run Forest Run

1 mile run
EMOM 5 95lbs thrusters, 100 sit ups
1 mile run
EMOM 5 pull ups, 100 push ups
1 mile run
EMOM 5 dips, 100 50lbs curls