WOD

Ten Intervals of:
30 seconds of Rowing for Max Calories

Rest 3 minutes between intervals

7 sets of:
50 Ft. Front Rack Lunge

3 Rounds for time of:
400m run
12 Chest-to-bar Pull-ups
9 Clean & Jerks, 155/105

REST DAY!
Get out of the gym.

Deadlift
3-3-3-3-3

21-15-9 Reps for time of:
Ring Dip
Toes-to-bar
Deadlift, 185/135