Warmup:
Run 800m (10 sec pick up/ 4 sec jog)
Then 3 rounds:
5 burpees
10 air squats
15 jumping jacks

EWOD:
5 rounds for time (45min cap):
200m Run
Rest 30 sec
200m Run 
Rest 30 sec
200m Run 

Sub:
250m Row
200m Ski
0.3mile bike
*Rest 3 min between rounds
- All out effort, no pacing
-Choose hardest variation