Warm Up: 400 meter Run

10 Inch Worms w/ Push Up

10 KB Press Out @light KB each arm

10 Single Arm Thrusters @light KB each arm

10X3-Way Deadlift @empty bar

WOD: 3 Part Workout, 10 minute Time Cap for Each Part , 2 minutes Rest between parts:

A. 2 x 500 meter Row

Work, Rest 1:1

*Focus on correct rowing technique!

B. 3 RFT Of:

5 Deadlifts @140/90kg

20 Wallball Shots @20/14lb

C. For Time:

30 DB Thrusters @2X22.5/15kg

40 AbMat Sit Ups

50 Hang Power Clean & Jerk (25R/25L) @22.5/15kg