WOD -

Warm-up
Do an appropriate warm-up to prepare the class for todays movements.
Weightlifting
Metcon
Front Squat
Boat Race
Three Rounds:

500 Meter Row
400 Meter Run
30M One Arm DB Overhead Walking Lunge (50/35)

Rest 3:00 between rounds

Pick a load that allows you to go unbroken on the walking lunges