3rounds:

20/15 row calories
20m Db farmer walking lunge @M:20-30kg, W: 10-20 kg
10 DB bench @M:20-30kg, W: 10-20 kg

Rest 5min between metcons

3rounds:

15 ski calories
15 wallball @30/20lb.

Moderate to fast pace, not all out, just good pump/ scale weight if needed!!!