Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Metcon (AMRAP - Reps)

3 minute AMRAP:
-Row for calories
~rest 30 seconds~
3 minute AMRAP:
-30 DU (50 singles)
-8 Pull ups
~rest 30 seconds~
3 minute AMRAP:
-30 situps
-max burpees in remaining time
~rest 30 seconds~

Repeat for a total of 3 cycles

Rx+:
-bike
-2 rope climbs (in place of pullups)