200 Meter Run

5 Hang Cleans

5 Press

5 Push Press

23 Minutes

4 rounds for time of:
Row 500 meters
Rest 3 minutes

8 rounds

30 Double-unders
20 Kettlebell swings

15 Box jumps

Shoulder Press 5-5-5-5-5 reps

Five rounds for time of:
Deadlift, 15 reps
12 Knee to Elbows

Run 5K

8 rounds
15 Wall ball shots,

15 foot Rope climb, 1

Overhead Squat 10,10,10,10,10 reps