WOD

For time:
400m Sled drag 225/155
40 Kettlebell Swings 53/35
40 Calories, Assault Bike
40m Overhead Lunge 135/95

For time:
100 Double-unders

Immediately into...

9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up

REST DAY.

Get out of the gym.

With a running clock....
On minute 0-4-8-12-16:
Back Squat, Heavy 3 rep

On minute 2-6-10-14-18:
Hang Power Snatch, Heavy 3 rep

*You choose the weight

2 Rounds for time of:
30 Calorie Row
15 Shoulder Press 115/80
30 Calorie Row
15 Handstand Push-ups, strict
30 Calorie Row
15 Rings Dips, strict weighted 35/25