For time:

Row, 1000/800 m

25 Box Jumps, 30/24 in

Row, 1000/800 m

50 Box Jumps, 24/20 in

Row, 1000/800 m

75 Box Jumps, 20/14 in

Intended Stimulus:
✔ 14:00-18:00
✔ Complete all rows in < 4:00
.
✔ Use a decreasing box height across sets.
✔ Use a box height that allows you to complete 10+ reps in a row for the middle and last sets.

Movement Scaling Options:
▪︎ Row | Distance to finish in <4:00, 2 x Distance Bike
▪︎ Box Jumps | 20-35-50 Reps, Height, Step-ups