WOD

For time:
Run 1 mile.
Rest 5 minutes.
30 C2B Pull-ups, strict
30 Push-ups
60 Ring dips, strict
30 Push-ups
30 C2B Pull-ups, kipping
Rest 5 minutes.
Run 1 mile.

REST DAY.

Get out of the gym.

Overhead Squat
5-5-5-5-5

3 Rounds for time:
20 Knees-to-elbows
20 overhead Squats 115/80

For time:
Run 1 mile.
Rest 5 minutes.
30 Clean & Jerks, 155/105
Rest 5 minutes.
Run 1 mile.
Rest 5 minutes.
30 Power Snatch, 95/65

10 Rounds for time of:
40 Yd, Farmer's Carry 45's/25's
30 Double-unders
20 Air Squats
1 Legless Rope Climb, 15 ft

*men use 2 45-pound plates
*women use 2 25-pound plates