Row & Run:

1,000 meter Run

25 Wall Ball @20/14lbs

20 Cal Row

800 meter Run

25 Burpees

15 Cal Row

600 meter Run

25 Goblet Squats @24/16kg

10 Cal Row

Time Cap: 18 minutes.

WOD: 3 Rounds each 3 minutes AMRAP Of:

200 meter Run

10 TTB

10 DB Hang Clean & Jerk @22.5/15kg OR 10 KB Snatch @24/16kg (both are 5R/5L)

*Rest 1 minute between rounds.