CFE:

3 x 500/400m Row, 10 ab rowers, 30 sec rest
3 x 400m run, 10 DB snatch (50/35) 30 sec rest
3 x 21/15 cal bike, 10 slam ball, 30 sec rest
Then: 6min AMRAP
3 pull-ups
6 dips (rings/box)
9 air squats
12 sit-ups

CF:

1. Warm-Up
   WOD Specific Warm-Up
   
2. Strength
   PUSH JERK
   Build to a Heavy Set of 3
   
3. Conditioning
   “GO FISH”
   
4. For Time:
   1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)