10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of 95-lb. shoulder press
Rest 15 seconds

REST DAY

Single Leg Deadlift (Barbell)
3 x 10 each leg
4 Rounds:
Run 300m
20 Box jump-overs
12 Overhead squats (65#/95#)

SWOD:

Back Squat

3 x 5 (add 5 lbs to last workout)

Shoulder Press

3 x 5 (add 5 lbs to last workout)

WOD:

With 12 Minutes on the Clock….You will perform

1 Minute of Double Unders/1 Minutes of One arm Dumb bell Snatch (45/25)

2 Minutes of Double Unders/2 Minutes of One arm Dumb bell Snatch

3 Minutes of Double Unders/3 Minutes of One arm Dumb bell Snatch

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight

Pull Ups

Deadlift 5-4-3-2-1

then,
12-9-6
Wall balls (20/14)
Deadlifts (225/155)