Complete 3 rounds for time of:

15 Burpees 

Run 3 rounds

5 DB Hang Cleans (45/30)

10 DB Push Presses

3 Rope Climbs (sub=25 Jump PU)

CrossFit Total

Shoulder Press 1 rep max

Back Squat 1 rep max

Deadlift 1 rep max

Complete for time:

50-40-30-20-10 reps of:

Assault Bike Calories (ladies -5 calories)

Goodmornings (45/35)

Double Unders

Complete for time:

50-40-30-20-10 reps of:

Row for Calories

Thrusters (45/35)

Pick your own partner

Wod will consist of:

BURPEES

WAITERS CARRY

STEP UPS

SHOULDERS TO OVERHEADS

ROW