WOD:

3 Rounds For Time:
500/400m Row
400m Run
30 GHD Sit-ups

Accessory:

3 Rounds of:
60m Sandbag bear hug carry
30 Banded good mornings
100ft Heavy prowler push
*Rest as needed between rounds*

Mission Fit: 

3 Rounds for time

200m Farmers carry

10 Slam balls

200m Run