This was a regional workout from 2 years ago apparently. It was tough, but I liked it a lot. I learned to stop panicing on the rower.

3 rounds for time:
500 meter row
10 Squat Clean and Jerk (135lbs)
10 Pull-ups (no butterfly, only kipping or strict)

For Time:
-30 Clean & Jerk (135/95)

For Time: 30 Clean & Jerk (135/95)

For Time:
-9-7-5-3-5-7-9

-Thruster (115/85)
-Pull Up

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

for Time:

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")

Pre WOD:
- 300 Rope Skips

WOD: 3 Rounds for time of
- 50m Farmers Carry (2*24kg/53lbs)
- 2*10 1RM KB Snatch (24kg/53lbs)

Post WOD:
- 50 K2E
- 10 minutes of cycling