Minutes 0-3:
500m Row or 400, Run; remaining time max Box Jumps
rest 2 min
Minutes 5-9:
750m Row or 600m Run, max sit-ups
rest 2 min
Minutes 11-16:
1000m Row or 800m Run, max WB Shots
rest 2 min
Minutes 18-24:
1250m Row or 1000m Run, max Burpees
As soon as the clock hits 24:00 start 400m run
Every second over 25:30 that you finish = 1 burpee penalty