Workout of the Day

WOD

5 rounds for time ( scale to 3 rounds)

Run 800 m ( 1k row)
30 KB Swings
30 pullups

4 rounds
-40/30 Calorie Airdyne
-20 KB Swings
-20 Toes to bar

Start each round at the following clock times:
Round 1-0:00
Round 2: 6:00
Round 3: 12:00
Round 4: 18:00

6 rounds of:
-1 minute of rowing
-1 minute of burpees
-1 minute of double-unders
-1 minute rest

Back squat
5R
-3 reps as follows
Rep 1 = 3s down and 3s at the bottom of the squat
Rep 2 = 3s at the bottom of the squat
Rep 3 = as fast as comfortable
Bench press
10-8-6-4-2-2-1-1…

-Row (3000/2500) meters. Do not drop below 28 strokes per min
Deadlift
8-6-4-2-2-1-1
Perfect form. Get as heavy as possible