WOD

"Diane"
21-15-9 reps of:
Deadlifts 225/155
Handstand Push-ups

"Jackie"
For time:
1000m Row
50 Thrusters, 45 pounds
30 Pull-ups

REST DAY!
Get out of the gym.

Push Jerk
5-5-5

Split Jerk
3-3-3

Back Squat
7-7-7

Jog 1 mile to warm-up, then

Sprints
200m x 4
100m x 4
40m x 4

Rest intervals:
90 sec between 200's
60 sec between 100's
30 sec between 40's