Front squat 5-5-3-3-3-1-1-1-1 reps

3 rounds for time of:

15 hang power snatches

50 squats for time

3 rounds for time of:

21 hang squat snatches

Row 500 meters

Plank hold for time equal to row time

Row 5,000 meters

5 rounds for time of:

400-m run

15 left-arm kettlebell snatches

15 right-arm kettlebell snatches

50-40-30-20-10 reps for time of:

GHD sit-ups

Wall-ball shots

2 rounds for time of:

75 kettlebell swings

50 GHD sit-ups

Row 1,000 m

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

15 minutes