WOD

5 x 500m Row

Rest 3 minutes between each.

3 Rounds for time of:
400m Run
30 GHD Sit-ups
400m Run
30 Ring Dips

Snatch
1-1-1-1-1-1-1

21-15-9 reps for time of:
Power Snatch, 75/55
Assault Bike, Calories

REST DAY!

Get out of the gym. 

AMRAP 12 minutes of:
50 Ft. Prowler Push, 300/210
10 Box Jumps, 24"20"
1 Legless Rope Climb, 15 ft.

*The weight of the prowler is included.