Interval work today guys, lets have some fun with this.  Treat each interval round as a 85-90% effort.  If you scale appropriately you should have some time to rest before the next round starts.  Work with a coach to determine how to scale this for your ability.  Record your slowest round as your “score” today!

Every 4 Minutes for 6 rounds
Row 200/150 Meters
12 Dead lifts (165/115)
8 Handstand Push-ups
30 Double Unders