Workout of the Day:
A. 5x20m Sled Drive (moderate weight)
B. 4 Rounds for Time:
500m Row
20 Burpees
Competition:

A. Squat
Work up to a single heavy Back Squat.
B. Rowing
Row 5 mins for Max Meters
Rest 5 mins
Row 3 mins for Max Meters
Rest 3 mins
Row 1 min for Max Meters
C. Gymnastics
1-2-3-4-5-6-7 Unbroken Muscle Ups
or
1-2-3-4-5-6-7 Rope Climbs (ladies)