WOD

For time:
400m D-ball Carry 100/70

Then immediately into...

4 Rounds for time of:
40 ft Handstand Walk
4 Deadlifts 365/255
20 Calories, Assault Bike
2 L-sit Rope Climbs, 15 ft

*D-ball must be carried in front of the body in a cradle or bear hug. Carrying the ball on the shoulder is not permitted. 

27-21-15-9 reps for time of:
Wallball Shot 20/14
Clean & Jerk 95/65

REST DAY.

Get out of the gym.

3 x 50m Sprints
Prowler 90/50

Rest as needed, then

4 Rounds for time of:
400m run
12 Power Snatch 115/80

(add 90/50 to the prowler/butcher)

3 Rounds for time of:
50 Double-unders
40 GHD Sit-ups
30 Burpees
2 Peg Board Ascents