Monday

Pre WOD

Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

WOD

For time:
Row 1000 Meters
immediately followed by…

Three rounds of:
10 Thrusters (115/75 lbs)
20 Pull-Ups

immediately followed by…
Run 400 Meters

Time Cap = 15 Minutes