800 meter row
800 meter bike
2 mins each side runner stretch
1 min box shoulder stretch

Metcon (AMRAP - Reps)

20 min amrap

200 yard jog
20 box step ups 20in
20 Wall ball over the shoulder 30/20
20 kb swings 53/35
200 yard jog
20 air squats
20 alt lunges in place
20 push ups
200 yard jog

Keep moving, move at a pace that will allow you not to stop. Try to make it aerobic