Warm up
4 rounds building up in weight
5 shoulder to overhead
5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1

Wod 1
9 minutes
5 STOH 185/125lb, 135/95lb, 95/65 
10 Ring Row or Pull Ups or BMU
10 STOH 
10 Ring Row or Pull Ups or BMU 
15 STOH 
10 Ring Row or Pull Ups or BMU 
20 STOH  
10 Ring Rows or Pull Ups orBMU 

Keep increasing the shoulder to oh by 5

Wod 2
Row 50 cals
14 sand bags over your shoulder
Row 40 Cals
14 sandbags
row 30 cals
14 sandbags
row 20
14 sandbags
row 10
14 Sandbags

11 minute cap

Wod 3
7 minutes

0 to 3 Minutes
Max cals ski (split how you want)
straight into
Minutes 3-7
Alternating Rounds with your partner
8 Deadlifts 225/155
8 burpees over your bar

Score would be cals from part 1 plus reps of part 2