Row 5,ooo Meters

or Run 3.1 miles

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

5 rounds for time:

Bike 15 calories
15 front squats

10-minute AMRAP

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks

10 front squats

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 weighted box step-ups

5 rounds for time:

Run 400 meters

8 squat snatches

Jerk 3-3-3-3-3-3-3 reps

5 rounds for time:

10 strict toes-to-bar

Run 400 meters