Warmup
3rounds of:
10 Burpees Box Jumps
Samson Stretch

WOD

1st
Row 1000meters at 85% effort
Rest 1min
Row 1000meters at 95% effort

2nd
For time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40 Steps
15 Pullups
15 Ab Mat Situps
Walking Lunge, 40steps
12 Pullups
12 Ab mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab mat Situps

Finish
Turkish Getup, 10reps each arm
***Pick your own weight

http://www.crossfit.com/cf-info/excercise.html#KBs