FOR TIME: Run 5 K …then… Work on a Skill

FOR TIME: 30 Calorie Row 30 Thrusters ( 95 , 65 ) 3 Rope Climbs 30 Kettle Bell Swings ( 1.5 , 1 ) 2o Calorie Ros 20 Thrusters (  115 , 85 ) 2 Rope Climbs 20 Kettle Bell Swings 10 Calorie Row 10 Thrusters ( 135 , 95 ) 10 Kettle Bell Swings

BENCH PRESS Max Reps ( 185 , 95 ) DEADLIFT Max Reps in 1 min ( 225 , 135 )  

3 ROUNDS FOR TIME: 500m Row 12 Over Head Squats ( 115 , 85 ) 50 Double Unders

TEAM WOD: 50 GHD Buy In 100 Ground to Shoulder ( 135 , 95 ) 100 Chest to Bar Pull Ups 100 Sumo Deadlift High Pull ( 95 , 65 ) 100 Box Jumps 100 Burpees 4000m Row *only 2 members working at a time **25 min time cap

FOR TIME: “GRACE” 30 Clean & Jerks ( 135 , 95 ) …then… FIND 1RM SQUAT CLEAN