WOD

For time:
8 x 200m Sprint

*Rest 2-4 minutes between sprints.

For time:
30 Push-ups, hand-release
30 Thrusters, 95/65
30 Pull-ups

Rest 5 minutes, then...

For time:
20 Push-ups, hand-release
20 Thrusters, 95/65
20 Pull-ups

REST DAY!

Get out of the gym.

Work up to a 1RM Clean & Jerk, then...

AMRAP 3 minutes of:
5 Toes-to-bar
4 Ring Dips
3 Clean & Jerks, 135/95

*Rest 5 minutes & repeat.

For time:
3 x 1 Mile Run

Rest 2 minute between each.
Run slightly faster than 5k pace.