I have been distracted so I will put up todays and yesterdays workouts.
Yesterday
deads
60% x 5
65% x 5
75% x 5
wait 10
mountain climbers
sprint 40 yd
walk back

rules
mountain climbers start @ 5 and then increase by 1 until you get to 10 this will equal 6 rounds
time = time it takes to execute the mountain climbers the sprint the walk back + 2 min. The average should be about 3 min break between rounds

Today
FS
60% x 5
65% x 5
75% x 5

upright row x 5
135# bear complex w/ OHS x 1
5 rounds
take as much time as you need in between to have good form. If you start rowing to your belly button or your bear looks like crap take a break.