9:00 am

A.

Row 30 minutes
(increase effort/stroke rate every 10 minutes)

4:00 pm

B.
EMOM for 10 minutes:
Handstand Push-ups X 10 reps
Box Jumps (24 in) X 10 reps 

No rest immediately into,

C.
EMOM for 10 minutes:
Bar Muscle-ups X 4 reps
20 meter Sandbag shuttle (80 lb)

Rest approx. 10 minutes, then

D.
AMR in 10 minutes:
100 meter Hill sprints
(jog back recovery)

Results:
A) 7002 meters - 2:14 (18 spm), 2:08 (21 spm), 2:03 (24 spm)
B) Complete
C) Complete
D) 9 rounds (wearing 20 lb vest)