30 mins running around Kiings Park. Plenty of hills

15 min light jog
5x (5 pullups, 10 pushups, 15 squats)

100m overhead lunge with 20k plate

Pre-WOD: EMOM for 7 minutes
-3 Snatch

WOD - For Time
-1000 meter row
--100 Air Squats
-1000 meter run

Post
3 X 15 GHD Sit Ups

3 rounds for time:
400 m run
15 front squats @ 75 #

4 rounds for time:

250 m run
30 sit ups
20 push ups
10 handstands

4 rounds
10 alt tgu, 24kg
20 goblet squats
30 alt kb cl.
40 rkbs
50 sit ups
500m row

3 rounds + 111 reps

a) 4 rounds for reps
:30:30
db sq. cl, 25#
push ups
110 reps
9/20
9/20
9/18
9/15

b) fs 3x3 (+5#)
230#

c) for time
500m row
12 thrusters, 45#
6 ttb
500m row
9 thrusters
9 ttb
500m row
6 thrusters
12 ttb
500m row
9:52 (goal was under 10:00)

Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

5km pack walk

100 Burpee-to-Pull Ups