WOD

Push Jerk
5-5-5

Split Jerk
3-3-3

Back Squat
7-7-7

Jog 1 mile to warm-up, then

Sprints
200m x 4
100m x 4
40m x 4

Rest intervals:
90 sec between 200's
60 sec between 100's
30 sec between 40's

3 Rounds of one minute max
reps of each movement:
Handstand Push-ups
Chest-to-bar Pull-ups
Front Squat 185/135
Double-unders

Rest 1 minute between rounds.

Power Clean
10-10-8-8

Run or Air Assault Bike for 30 minutes at an easy pace.

For time:
30 Wallball Shots 20/14
30 Toes to bar
30 Burpees
30 Calories Rowing
30 Thrusters 115/75
30 Calories Rowing
30 Burpees
30 Toes to bar
30 Wallball Shots