WOD

Every 3 minutes for 10 rounds:
10 GHD Sit-ups
12 Push-ups
10 Calories, Assault Bike

For time:
40 Deadlifts 225/155
20 Hang Squat Snatch 135/95
10 Ring Muscle-ups
5 Rope Climbs, 15 ft

REST DAY.

Get out of the gym.

7 Rounds of:
10 Thrusters 95/65
10 Pull-ups
400m run

*Rest 3 minutes between rounds

Establish a heavy 50 foot Yoke Carry.

3 Rounds for time of:
500m Row
50 ft Yoke Carry 230/140

*The 230/140 is to be added to the Yoke.