WOD

Power Clean
3-3-3-2-2-1-1

For time:
400m run
21 Dumbbell Thrusters 45/30
3 Rope Climbs, 15 ft.
400m run
15 Dumbbell Thrusters
2 Rope Climbs
400m run
9 Dumbbell Thrusters
1 Rope Climb

Rest Day! Get out of the gym!

3 Rounds for time of:
30 Second L-sit
20 Chest to bar pull-ups
10m Handstand Walk

Rest 5 minutes, then

AMRAP in 9 minutes of:
9 Wallball Shots 20/14
6 Burpees to 6" target

Work up to a heavy bench press, then

3 Rounds for time of:
15 Calorie Row
5 Bench Press @ 80%

Rest 5 minutes, then

21-15-9 reps of:
Calories Rowing
Bench Press @ 50%