For time:
500/400m row
21-15-9 reps of:
wall ball (30/20)
ghd sit up
500/400m row
21-15-9 reps of:
hr push up
air squat
500/400m row
21-15-9 reps of:
box jump (24/20)
bent over row (95/65)

30:00 time cap