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)