BW: 206 lbs
I have gained 7 lbs back in the past month

Warm up:
Row 250 M
2 min hip mobility
2 min quad mobility
2 min shoulder mobility
15 air squats
10 spiderman push ups
Row 250 M
WOD: For max reps
1 minute Row for calories - 28 cals
1 minute rest
1 minute of Hand release push ups - 39 reps
1 minute rest
1 minute of Kettle bell swings (45 lbs) - 30 reps
1 minute rest
1 minute of abmat sit ups - 34 reps
1 minute rest
1 minute of Back squats (115 lbs) - 15 reps
1 minute rest
1 minute of Push Press (95 lbs) - 10 reps
That was hard as fuck. Started to gas out after the sit ups and felt very thirsty, which was distracting.