Conditioning

Every 8 minutes, for 32 minutes (4 Rounds total) for times:
800 Meter Run or Row
10 Strict Pull-Ups, Ring Rows or strict scaled pull up options
20 Box Step-Overs with Dumbbells

Each round is 8 minutes long. You should finish each round with at least 1 min left on the clock to rest before the next round. Scale, reps and distance to allow at least 1 minute rest between rounds.