Aerobic Work:
40 min Running Clock:
10 Cal AD
10 RR + 10 sec hold after last rep
10 Cal Ski
10 GHD Sit Ups
10 Cal Row
10 Forward 10 Back Banded Monster Steps
400m run

Strength Work:
A.Deadlift: Find Heavy TnG 5 RM
B. Muscle Snatch TnG 5 RM
3 sets; rest 2:00 b/t sets:
Row 300/200 and immediately into:
AMRAP: Ring MU (C2B or regular pull-ups are MODs)
Rest 60 sec
Run 200m
AMRAP in 60 sec of complex:
*you do NOT need to drop off bar between complexes.