Complete 3 rounds for time of:

Run 400 Meters

15 Deadlifts (250/165)

21 Pull Ups

Option #1:  5000 meter row

or 

Option #2:  CROSSFIT TOTAL

Back Squat 1 rep max

Shoulder Press 1 rep max

Deadlift 1 rep max

Complete 3 rounds for time of:

40 Calorie Assault Bike

5 Front Squats (165/110)

10 Calorie Assault Bike

10 Chest to bar Pull Ups

20 Calorie Assault Bike

10 Kettlebell Swings (70/45)

30:00 time cap

Complete 5 rounds for time:

300 Meter Row

20 Box Jumps (24/20)

20 Wall Balls

CARDIO DAY

For Time:

3 Mile Run for time