METCON
With a running clock:
0:00-10:00
Row 250 Meters
15 Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds

22:00-28:00
Row 250 Meters
10 Walking Plate OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
Rest 30s between rounds

EXTRA CREDIT
Reverse Hyper: 2 x 25@light. Rest 60s.
OR
Worlds Greatest Stretch x 30s each pose.