for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.