WOD

EMOM for 15 minutes of:
Min 1: 15 GHD Sit-ups
Min 2: 10 Shoulder to OH, 135/95
Min 3: 5 Bar Muscle-ups

*No rack, unless necessary

REST DAY!

Get out of the gym.

3 Rounds for time of:
25/20 Calorie Row
15 Burpees, Bar-facing
10 Front Squats 165/110

Hang Power Clean
5-5-5-5-5

3 Rounds for time of:
100 Foot Prowler Push 345/255
10 Power Cleans 155/105

*Loading includes the weight of the prowler/butcher

"Cameron"
For time:
50 Walking Lunge Steps
25 Chest-to-bar Pull-ups
50 Box Jumps 24/20
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-elbows
25 Wallball "2-fer-1's", 20/14
50 Sit-ups 5 Rope Climbs, 15 feet

*Courtesy of CrossFit.com