Running E3OT3 + Farmer’s walk speed

For completion as warm-up:
400m row/ski erg or 800m bike erg
20 air squats
10 burpees
20 walking lunges
10 burpees
jog to 2nd pole & back
+
Every 3:00 for 36:00:
1st: 400m run
2nd: 500/450m row
3rd: 400m run
4th:: 100′ sled push
5th: 400m run
6th: 100′ sled pull
7th: 400m run
8th: 500/450m ski erg
9th: 400m run
10th: 1000/900m bike erg
11th: 400m run
12th: 150′ burpee broad jumps
+
extra credit:
600′ Farmer’s walk – emphasis on speed, practice efficiency turning around a cone

notes/intent:
*find a sustainable pace on the runs, goal is either even or negative splits
*50′ turnarounds on both sleds, the burpee broad jumps, and the extra credit Farmer’s walk
*want at least :30 and ideally closer to :60 rest on the in-gym work – adjust loading BBJ distances accordingly
*400m run = 200m mark near end of street & back