Humilations Galore: Pullups/box jumps, oh lunges

Warmup:

row 500 meters, one lap around block (1/3 mile)

3 rounds (skipping two rounds pullups)

7 pullups
7 kte
7 back xtn
7 pushups
7 squats

(work capacity shrunk mightily in the last two months, building volume week by week, slowly)

Shoulder press:

3x5x90

Then

3 rft, 45 second rest between rounds

20 oh lunges w/45lb plate (10 each leg)
10 rotating box jumps (Jump and turn landing facing 90 degrees to right/left, 5 each way)
10 strict pullups

2:38/2:48/3:46 . . . yeah . .

Then 100m one handed farmer carry each hand 50m