250 Meter Row

18 Kettlebell Swings

5 rounds

YGIG

Sandbag Run 400,300,200

Rope Climbs- 5,3,1

11 thrusters

9 chest to bar pullups

5 rounds

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

Kettlebell swings

Sit-ups

Power clean 5-3-3-1-1-1 reps

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