Tabata

Warmup
500m Row
5 pull ups
10 push ups
15 squats
20 situps
25 Burpees
20 slam ball: clean, press, slam
15 horizontal rows
10 push press
5 KB swings

Strength
5/3/1 Week 1
Shoulder Press or Bench Press

WOD
Tabata
Squat
Push up
Pull up
Sit up
Row (cal)

*1 min rest between movements.