just some pushing and a pulling

This workout is intense so get ready for it.

3 rounds for time:
750m row/600m run

10 pullups
15 pushups

15 pullups
20 pushups

10 pullups
15 pushups

you must do each little superset each round before moving onto the next round.

MOMWOD:
Advanced
3 rounds
500m row
20 back squats #65
20 knees to elbows

Endurance WOD:
choose one of the following tools and do the workout: row, run, swim, bike
5 Min on, 2:30 Min off,
6 Min on, 3 Min off,
7 Min on.. Done