WOD

Work up to a 1 RM snatch, then

For time:
400m Run
15 Squat Snatch 135/95
400m run 12 Power Snatch
135/95 400m Run
9 Overhead Squats 135/95

For time:
10 down to 1 reps of:
L-sit Pull-up, strict

*50 ft Prowler Push 270/180 after each round

REST DAY.

Get out of the gym.

On the 5 minute for 5 Rounds:
400m Sprint
20 Wall Ball Shots 20/14

*Each round is intended to be a maximal effort

Work up to a heavy Deadlift, then

3 Rounds for time of:
15 Deadlifts 225/155
15 Handstand Push-ups
5 Bar Muscle-ups