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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Box Squat (3×8 @ 40% no chains or bands)

Metcon (Time)

12 Minute AMRAP
12 Kettlebell Swings 24/16kg
12 Over the Box 24/20
12 ABMAT

You should be drinking at least 50% of your body  weight in ounces of water per day, and 75% if you are active.