Hammie is still a bit tight, 100% by Monday?

3 min @ 70%:
10 lunges
10 double unders
10 push ups
rest 2 min
4 plus 15reps

3 min @ 80%:
10 GHD sit ups
10 double unders
10 db push press – 25#/h
rest 2 min
Lost count, either 3 plus 10r or 4 plus 10r

3 min @ 90%:
10 chin ups
10 squats
10 double unders
rest 2 min
4 plus 10r

3 min @ 97-100%:
row for meters
815m at 1:50.4/500m pace