wod

for time

1600 m run
2000 m row
1600 m run

wod

for load, on a running clock:

from 0:00 - 7:00:

find a 5 rep max squat clean

from 7:00 - 14:00:

find a 3 rep max squat clean

from 14:00 - 21:00

find a 1 rep max squat clean

wod

3 rounds

30 ghd sit ups
30 power snatches 25/34

wod

for time

21 - 15 - 9

db man makers 14/22,5

note: peform a 30,5 m farmers carry with
two dbs after each set