Buy In: 100 Double unders. Complete MWOD featured below, accumulate 12 minutes of sustained barbell mashing. Watch the video (this means anyone who is coming to the gym).

Row as a team (up to 4 people/team).  Rotate off every 500 meters.  Each team member rows 2000 meters total.  We'll call it:

"Team 2k"

post team time to comments. 

skip to 3 minutes in:

Buy In: Row/Run, 12 Reps: back extensions, bridges, supermans, side-lying bridges, dips, pvc good mornings

For time, partition as desired:

Deadlift 135/225  50 Reps

Thruster 75/115   50 Reps

Pull ups                50 Reps

Buy In:  250 singles.  20 air squats, 15 light kettlebell swings, 10 light turkish get-ups (5/side).  Downdog progression x2.

WOD- Complete 3 rounds for weight:(rest exactly 3 minutes between rounds)

RDL 3 reps

Hang Power Clean 5 reps

Front Squat 7 reps

Push Press(rack the weight at the end of the set) 9 reps

Back Squat (out of the rack) 11 reps

Buy In: 250 single unders.  12 reps: single leg RDL/side, bridges, side-lying bridges, dips.  Max reps push ups and pull ups.  Samson stretch 3x/side.

In 20 minutes complete as many rounds as possible:

10 Burpees

20 Walking lunges holding plate overhead (25/45) (plan on doing this outside)

Run 400 meters