For time: Run 1 mile Row 2K Run 1 mile

20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to B...

Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups