Warm up: 2 Rounds: 

10 Strict Knee Raises (Bar Hang)

20 Alternating Shoulder Taps in Plank Hold 

Then (until time expires): 

8 Scapular Pull Ups 

10 Inverted Rows 

8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

METCON: light to moderate intensity WOD

Every 8 mins for 40 mins do:

Row 500 m

Run 400 m

30 Wall Balls, 20/14 lbs

Recommend to finish with 2 minutes of rest between rounds.