Run 5 miles

The Brick
30 GHD situps
30 GHD Back Extensions
30 Front Squats at 95 lbs
30 OHS at 95 lbs

Row 500 meters
Alternating Power Clean and Squat Clean 135 lbs 30 reps
Row 500 meters

Row 500 meters
Alternating Power Clean and Squat Clean 135 lbs 30 reps
Row 500 meters

7 minutes
add three reps per round until time has elasped
3 and 3 thrusters, pullups
6 and 6
9 and 9
12 and 12
15 and 15
18 and 18
21 and 21...

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Bull
Two rounds of:
* 200 Double-unders
* 135 pound Overhead squat, 50 reps
* 50 Pull-ups

complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Yeah !!!!!. What better way for me to close my season. I LOVE IT !!