30 TGU - not for time
+
5 rounds, slow and steady z1 pace, rest as needed b/t movements
10 wall balls
10 GHD sit ups
20 back extensions
20 walking lunges
+
Row 5 min easy

TGU's - used 35lb
5 rounds at easy pace....this wasn't too bad
5 min row nice and easy...not bad either

I was tired and kind of aching when I got home about an hour after working out.