WOD

8 Rounds, each for time of:
400m Sprint
40 Double-unders

*Rest 2 minutes between rounds.

3 Rounds for time of:
50 ft. Yoke Carry, 500/350
50 Ft. D-ball Carry, 150/100
10 Bar Muscle-ups

REST DAY!

Get out of the gym.

Tabata Power Clean, 135/95
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Handstand Hold - open room
Rest 1 minute
Tabata Chin over pull-up bar hold

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for each exercise to comments and total for final score.

For time:
250m row x 7

For time:
100m sprint x 7

*Rest 2 minutes after each row/sprint.