Station #1
2000 meter Row for Time

Station #2
Complete for Time:
50 meter Tire Flip
50 meter Sprint
50 meter Walking Lunges
50 meter Backwards Run
50 meter Sprint
50 meter Tire Flip

Complete for Time:
50 Box Jumps (24/20)
50 Kb Swings (50/35)
50 Knees to Elbow
50 Slam Balls (30/20)
50 Sit-ups
50 Med Ball Cleans (20/14)
(*30 Minute Time Cap)

10 Minute Skill Practice:
Bar Muscle-up
Chest to Bar Pull-up
Pull-up

10 Minute AMRAP:
3 Bar Muscle-ups, 6 C2B Pull-ups or 9 Pull-ups
30 Double Unders

3-3-3-3-3
1 1/4 Overhead Squat

10 Minute AMRAP:
Man Makers (30/20)

Complete 6 Rounds for Time:
6 Hang Power Cleans (135/95)
24 Lateral Bar Jumps
12 Hand Release Push-ups

Endurance WOD (7:45am)
Complete for Time:
Cash In: I mile Run
50 Burpee Tuck Jumps
50 Ring Rows
50 Wall Ball Shots (20/14)
50 Butterfly Sit-ups
Cash Out: 1000 meter Row

Community WOD (10:00am)
Complete for Time in any order:
800 meter Run
25 Burpee Tuck Jumps
25 Ring Rows
25 Wall Ball Shots (20/14)
25 Butterfly Sit-ups
800 meter Row

Deadlift
5-5-5-5-5
*80% of 1RM

Complete 5 Rounds for Time:
100 meter Sprint
10 TTB/Pull-up Combo

Complete for Time:
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (115/85)
1-2-3-4-5-6-7-8-9-10
Box Jumps (30/24)

20 Minute AMRAP:
30 Double Unders
20 Burpees
10 Calorie Row
5 Star Jumps

Turkish Get-ups
Spend 10-15 minutes finding a 1RM.

Descending Run Intervals:
4 x 400 meters
*Rest 1 minute between intervals.

Tabata Pull-ups
Go for max reps of pull-ups in the 4 mins.