WOD:

4 Rounds, each for time
600m Row
30/21 Calorie echo bike
*Rest 3:00 between rounds*

Skill Work:

3 Sets:
1:00 Plank Hold
100m DB Front Rack Carry (50/35#)
100m DB Waiter Carry + Farmer Carry

Mission Fit:

For Time

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*Rest 2 Min. Repeat in Reverse