Day 1
Deadlifts 5x8
10 rounds for time of:
Row, 250 m
15 Wall Balls, 20/14 lbs, 10/9 ft
Day 2
Every 2 minutes for 20 minutes
3 Power Snatches
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 35/.53
12 Pull-ups
Day 3
Row 4km Time Trial
For time:
40 Pull-ups
40 Front Rack Lunges, 95/65 lbs
40 Dumbbell Sit-ups, 30/20 lbs
40 Push Jerks, 95/65 lbs
40 Dumbbell Squats