Strength/Skill

3 sets:
A. AB x5 min [at 30 min pace]
rest/walk 200M
B. Row x5 min [at 5k pace]
rest/walk 200M

WOD

A. Deadlift:
one set every 2 min for 10 min:
10x50%
10x60%
6-8x70%
5-7x75%
3-5x80%

B. Every 4 min for 16 min
400M Run
10 Power Clean
12 Pull Ups
rest remaining time
score each round individually
goal is same pace through out

F. Russian KBS, jumping pull ups
P: As Rx
S. 115/75# + CtB Pull Ups

Run can be airdyne or Row as needed
depending on weather.

Optional Cashout

Hammer Curl 3x15
Standing Reverse Fly 3x15