WOD

REST DAY!

Get out of the gym.

3 Rounds of:
400m Sprint
Rest 2 minutes
30/25 Calories, Assault Bike
Rest 2 minutes
20/15 Calories, Rower
Rest 2 minutes

21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Pistol

*Alternate legs on every rep of the pistol. For example, in the round of 21 the athlete will end up doing 11 on one leg and 10 on the other.

Work up to a heavy deadlift, then

3 Rounds for time of:
800m run
15 Deadlifts 315/205

REST DAY!

Get out of the gym.