Warm Up:
500m Row (easy)
400m Run
500m Row (hard)
Strength:
Death by Dumbell Snatch/Burpee
1 Dumbell Snatch each arm + 1 burpee the first minute
2 Dumbell Snatch each arm + 2 Burpee the second minute
continue until failure then record your score
Metcon:
3 rounds for time of:
10 Hang Squat Cleans, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Wall Balls, 20/14 lbs
(sprint sytle work out)