Run

Strong Endurance (Time)
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:
RX: 800 Meters
RX Plus: 1200 Meters

Objects may include:
Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example.  You would leave your object at the start line.  At 3-2-1 go you would run 400 meters.  When you get  back to the object you pick it up and run as FAR as you can with it in 1 min.  When 1 min is up - you put it down and run 400 meters again.  So let's say I got 75 meters with it in 1 min.  I drop it there and circle back around to it.  Pick it up again - and go as far as I can in one minute - drop it and loop around.  Keep doing this until the OBJECT as traveled the RX or RX + Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful.  I basically did it on a 400 meter loop.  I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

Row

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

Bike

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.