Start a running clock for 30 minutes.
In the first 15 minutes
- row for 3000/2700m
- for the time remaining do as many ground to overheads with 60/40kg as possible
In the second 15 minutes
- run for 2000m
- for the time remaining do as many back squats as possible with 60/40kg (bar starts from the ground)
your score is the total amount of g2o and back squats.