2 rounds for time:

500m row
25 KB swings 25/35
25 thrusters 45/65
25 KB swings 25/35
300 rope jumps
25 KB swings 25/35 

Post time to comments.

21 Day Extras - 

25 - five count pushups
25 - five count pullups
4 continuous min of wall sits. You may NOT use your hands for support. 

 To do a 5 count (anything) you should assume strict form. From the top of the movement, slowly lower yourself. While lengthening the muscle (the down phase, or eccentric phase), count one-one thousand, two-one thousand, three-one thousand, four-one thousand. Then explode back to the up (concentric phase) position. Hold for 1 count (one-one thousand) and repeat. 

Only use an assist during the up (concentric) phase.

Force yourself to gain the most benefit from these by performing super slow and super strict movements.

If you aren't a little sore tomorrow, you did it wrong.  

Do you see it coming?

Thanks to Tara J for sending this ...

The bad news? Winter is coming.
The good news? You’re not a bear.
That means you don’t have to hibernate.
You don’t have to hunker down, curl up or stay in.
You don’t have to binge-watch seasons 1-4.
You don’t have to let holiday traditions trip you up.
You don’t have to get cabin fever. You don’t even have a cabin.
It’s the weatherman’s job to tell you what’s headed your way.
It’s your job not to let it get in the way.
— Nike