WOD

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

Rest Day! Get out of the gym!

For time:
400m Farmer's Carry
40 GHD Sit-ups
40 Hang Power Cleans 115/75
40 Bar-facing Burpees

*Farmer's carry is a 53 pound Kettlebell in each hand for men and 35's for women.

4 Rounds for time:
10 Deadlifts 275/185
20 Box Jumps 24"/20"
100m Sled drag 135/95

*Rest 2 minutes between rounds

3-6-9-12 reps of:
Bar Muscle-ups
Overhead Squat @ Bodyweight