WOD

On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Rest 5 minutes then repeat

Work up to a heavy Push Jerk, then

21-15-9 reps for time of:
Power Clean 135/95
Steps Front Rack Lunge 135/95
Push Jerk 135/95

Rest Day! Get out of the gym!

For time:
400m Farmer's Carry
40 GHD Sit-ups
40 Hang Power Cleans 115/75
40 Bar-facing Burpees

*Farmer's carry is a 53 pound Kettlebell in each hand for men and 35's for women.

4 Rounds for time:
10 Deadlifts 275/185
20 Box Jumps 24"/20"
100m Sled drag 135/95

*Rest 2 minutes between rounds