WOD

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%

3 Rounds for time of:
21 Handstand Push-ups
14 Deadlifts 205/145
7 Front Squats 205/145

Take 20 minutes to work up to a heavy Squat Snatch, then

3 Rounds for time of:
800m run
10 Squat Snatch 155/105

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