5 rounds for time of:

Row 500 meters

7 thrusters

Murph

Mile

100

200

300

Mile

TIME.

3 Rounds

21-15-9

Kettlebell Swing

Pull Up

Press

10-10-10

AMER

4 Rounds for Time

3 Deadlifts (1.5 x Bodyweight)

6 Burpees

9 Box Jumps (24/20 in)

4 Rounds

500m Row

Rest 2 Minutes

Back Squat

10-10-10