Rest 105 seconds after each set, 5 minutes after last set. Begin first working set with the heaviest set of 5 from last week and work from there. Don't go up more than 10% from last week.
5 rounds, Rest 1 minute between rounds
Row 250 meters
Push ups x 20
Run 400 meters
Pull ups x 20
I know, same as last week, but a few more pull ups and a programmed rest. Get it done, faster. Hoped you timed it last week. Time it here and now and work hard, but make every rep count. If you have a lap timer, use it to time your laps and your rest period. You can be as precise as possible, or just get through it. If you're a competitor, then you should time it.