In-gym intervals + fatigued mile run time trial

For completion as warm-up:
400m row/ski erg or 800m bike erg
10 air squats w/alternating single-arm reach overhead
20 prisoner walking lunges
10 burpee broad jumps
+
Every 3:00 for 30:00 (2 sets of each):
1st: 500/450m row
2nd: 100′ tough sled push
3rd: 500/450m ski erg
4th: 100′ tough sled pull
5th: 40 or 2:00 wall balls (whichever comes 1st)
+
3:00 rest
+
For time:
1600m run @ high effort

notes/intent:
*moderate/sustainable/repeatable effort across the in-gym sets, should still have a bit of gas for the run
*100′ = 50′ out & back (length of pulling rope)
*1600m run = 2 x to the car wash & back