Run a 5K

Deadlift 3-3-3-3-3

800m run 
40 Thrusters, 65/45 
800m run 
40 Thrusters, 65/45 
800m run

Overhead Squat 7-7-7-7-7

2 Rounds for time of: 
400m run 
12 Push Press, 115/80 
12 Pull-ups 
*Rest 5 minutes & repeat.

1 Mile run

75 Wall Ball Shots, 20/14

50 Burpees

25 Pull Ups

2 Rounds for time of:

15 Calories, Assault Bike

15 Hang Power Cleans, 135/95