800 meter bike
800 meter row
30 pvc pass throughs

1 min each Banded shoulder stretch

Metcon (No Measure)

3 rounds not for time
Right arm overhead with kb 53/35
Walk 25 yards
Then 25 sit ups
Left arm overhead with kb 53/35
Walk 25 yards
Then 25 sit ups
(This is one round)

Then 300 yard single arm farmers carry with kb alternate every 50 yards

Metcon (Time)

3 rounds for time
20 weighted step ups with kb 53/35 to 24/20 in box
10 kb swings
20alt. weighted side lunges with kb 53/35