Move

1) EMOM 10 Minutes
Minute 1: 5 Banded Pull Ups
Minute 2: 5 Box Dips

2) Every 2:00 x 10
8 Knee Raises
6 Kettlebell Swings
4 Push Ups
200m Row

Train

1) EMOM 10 Minutes

Minute 1: 5 Strict Pull Ups
Minute 2: 5 Strict Dips

2) Dampened
Every 2:00 Minutes (Until 2000m)
5 Toes to Bar
7 Kettlebell Swings (53/35)
9/7 Push Ups
Max Distance Row

Time Cap: 20 Minutes

Stimulus

1) You will be getting through 5 rounds of these two movements. Choose something difficult to practice during these 10 minutes.

2) The goal is to accumulate 2000m on the rower. You should have at least 45 sec - 1 minute for the row in each 2:00 interval. Each movement should be completed unbroken, so scale reps or movement accordingly.

Extra Credit

6 Sets: 15m Sled Push (Increase Weight each set)
*Rest 1-2 Minutes