400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

4 Rounds for Time
25 Wall Balls (20/14)
500m Row

Rx+
4 Rounds for Time
15 Wall Ball 2-For-1's (20/14)
750m Row