Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: 3 position snatch (hip, above knee, floor)
3×2 Snatch grip push press

WOD:
5 rounds for time of:

25 Sit-ups
15 Burpees
400m Run
Rest 2 minutes

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LEANFIT:
For time:

2000m Row
25 Push-ups
Rest 3 minutes
1000m Row
25 Push-ups
Rest 3 minutes
500m Row
25 Push-ups

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DE:
For time:

50 Squats
50 Walking lunges
50 Step ups with bar on back
800m Run
2 rounds of: 50 sit-ups and 50 back extensions
800m Run

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Media:
Wednesday WOD, July 22, 2015