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: 2 Hang power cleans + Jerk @ 75%

WOD:
3 rounds for time of:

800m Row
800m Run

Post loads and time to comments.

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LEANFIT:

5 rounds of:
30 sec Handstand hold
30 sec Rest
30 sec Ring hold
30 sec Rest

Rest 2 minute, then complete 3 rounds of:
25 Wall balls
800m Run

Post time to comments.

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DE:
3 rounds for time of:

20 Bench presses (135 lb./95 lb.)
25 Kettlebell swings
1 mile Run

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Media:
Thursday WOD, September 10, 2015