WOD

Jog 1 mile & warm-up.

200m Sprint x 8

Jog 1 mile & cool down.

"Diane"
21-15-9 reps for time of:
Deadlift 225/155
Handstand Push-up

Deadlift, Deficit 4"
5-5-5-5-5

The strength portion is specifically placed after the workout today to train lifting heavy while fatigued.

REST DAY.

Get out of the gym.

For time:
120 Double-unders
10 Clean & Jerks 145/100
8 Ring Muscle-ups

*Perform this chipper 3 times. Rest 3 minutes between each.

Hang Power Snatch
1-1-1-1-1

21-18-15-12-9-6-3 reps of:
Calories, Assault Bike
Hang Power Snatch, 75/55