AM
Row 1000m 15 burpees 15 ring dips
Row 500m  15 burpees 15 ring dips
Row 250m 15 burpees 15 ring dips

PM
Front Squat 78% 4x5
Push Press 73% 4x5
Snatch Pull 93% 4x5

2 min AMRAP
100lbs thruster
15 c2b pullups
rest 2 min
1 min AMRAP
15 c2b
rest 1 min
30 sec AMRAP
15 c2b