WOD

Deadlift
10-10-10

Shoulder Press
5-5-5-5

Bent Over Barbell Row
5-5-5-5

21-15-9 reps for time of:
Assault Bike, Calories
GHD sit-up

3 Rounds for time of:
50 Double-unders
10 Calories, Assault Bike  

*Rest 10 minutes between workouts

5 Rounds for time:
25 Wallball Shots 20/14
15 Chest-to-bar Pull-ups
5 D-ball Cleans 150/100

*"Cleans" are ground to over the shoulder with no requirement to go below parallel

REST DAY.

Get out of the gym.

21-15-9 reps for time of:
Burpees, lateral
Clean & Jerk 115/80
Knees-to-elbows