5min at 90%

part 1:
5 min @ 90%:
10 lunges
5 toes to bar
10 double unders
RDS: 8+10reps

rest 2 min

5 min @ 90%:
10 wall balls (14#, 10')
10 KBS easy (35#)
RDS: 5+12reps

rest 2 min

5 min @ 90%:
10 sit ups
10 db push press easy (25#/hand)

Then 30min z1 row at a very easy pace. 5522m rowed.
10 alt'ing step ups 24"
RDS 5+13