Warm-up
3 Steady Rounds: Row 500m
15 Good Mornings 75/55lbs
15 Push-Ups

Strength:
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM

WOD
3 Rounds
13 Kipping HSPU
13 Overhead Squats 115/95lbs
13 Bar Facing Burpees

Interval
3 Rounds:
Bike 21/15 Calories 21 Deadlift 225/155lbs
Rest 3:00

Extra:
10 Rounds:
Run 200m Rest :90