Warmup:
Row 500m
Run 400m

Strength:
Back Squats: 2 Reps every minute on the minute for 5 minutes

WOD:
Run 200m
9 Strict Pullups
9 Overhead Squats
Run 200m
7 Strict Pullups
7 Overhead Squats
Run 200m
5 Strict Pullups
5 Overhead Squats
Run 200m