Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

3 x 12
One arm DB Row ( Heavy but not Maximal)

10 rounds of:

10 pushups
10 pullups
10 situps
10 squats

3 kierrosta
3 min askellus boxile
3 min soutu
3 min heiluatus /kevyt
3 min ak kävely
3 min lepo

5 x Weighted Chinese Planks (25-55lbs)
1:15's Front
1:15's Back
https://vimeo.com/177465362

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Lepoja

10 Rounds For Time:
5 - Overhead Squats (135/95)
5 - Burpees

Weighted Strict Pull-up 10-10-6-6-10-10, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip -----, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do the first set unweighted, and the second set with just a little weight - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last 2 sets of 10 are also a max weight set, but you will of course have drop the weight down.

Once you're thoroughly warm, you should push hard with the max sets. Try to stick to the rep schemes but don't worry if you misjudge the weight and get them a little wrong. For example, if you get to 10 reps on your last set and there's still more in the tank, going to 11 or 12 is OK. Equally, if you go a little to heavy, going down to 9 or 8 reps is also OK.

Max effort!