10 RFT:
7 burpees
7 knees-to-elbows
Category: .Your WODs
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
AMRAP in 20 mins of:
Handstand hold, 30 secs
Squat hold, 30 secs
L-sit hold, 30 secs
Chin-over-bar hold, 30 secs
3 RFT:
10 deadlift, 275 lb
50 double-unders
For time:
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
Walking Lunges, 50 Steps
50 Knees to Elbows
50 Push Press, Empty Bar
50 Back Extensions
50 Wallball
50 Burpees
50 Double Unders