Repeat 18.4 or…

As many rounds and reps as possible in 30 minutes:
Row 750 Meters
Heavy Sandbag Squats or goblet squats x 10 reps
L-Seated DB Press x 10 reps (choose a weight that is challenging to press by reps 8-10)
GHD Sit-Ups x 6 reps
Assault Bike x 20/15 cals