From OPT Blog - Training (28/45):

3 sets: 12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets: 12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets: 15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

Notes:
No rower, so subbed running for 90 sec. SDLHP felt pretty good. Did those unbroken for the most part. Thrusters were really hard today. Last couplet very difficult to get through. Subbed 11-12 unbroken chins(then made up difference later). Blewout after 1st round (box jumps unbroken that round and did a 60 second rest. Chins unbroken the rest of the rounds, box jumps broken.