For time:

1000 m row
800 m run
50 lunge steps (R+L=1)
50 alt DB biceps curls 15/20 ea. (R+L=1)
50 knees to shoulders
50 OH triceps ext 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.

Workout Notes: 

I'm finding it hard to program a workout today. We've covered ALL the bases this week. Seriously, ALL of them. I guess if I'm being picky, we could have done a little more running. But, meh.

I know I've said before that I don't program on Saturdays. But, I do. There is a voice inside of my head that won't let me put up a random FRICKIN workout. "Random" has no point, other than wasting time and thoughtful intention. I can't do it. The work we do has to make sense to me. Mainly because I have NO FRICKIN intention of EVER doing a workout that isn't directly related to my goals (Optimal Health). I get the sense that the reason you come here is because you feel much the same way I do. I'm glad for that. It's my opinion that exercise without direction doesn't lead to health. In fact, it grinds away health.  

Look, I'm willing to do the work. We do hard things here. No one could say otherwise. Not after looking at the week we just had. But, that's it for me. I'll do all it takes, and NOT ONE THING MORE. And we are DONE this week. We did it. So, trying to program a workout on top of "done" is rough going. 

If you missed a workout this week, please come into the gym (or, go to wherever you storm) and make it up. IF you did them all and have a little left in the tank, come grab this one. I'm going to be up front with you, it doesn't really fit. In my mind, the damn thing sticks out like a sore thumb. It just kind of hangs there all red, swollen and puss filled. Personally, I refuse to use my thumbs when they get sore. But I GET that sometimes you have to.  

Side note:  if  you did yesterday's "shoulder shocker" workout, you should probably skip the SLRs today. You should be fine to do more rope jumps. However, if your feet are killing you, swap them for 800m run. 

We've been doing a lot of interesting moves lately. More are on their way! Very cool stuff in beta.