EMOTM

Warm-Up
1k Row
Than
30 Air Squats
20 Push-ups
10 Knees to elbows


Strength
EMOTM for 12 Minutes, perform the following (Every Minute On The Minute)
5 burpees
3 Thrusters

NOTE:  The thrusters should be heavy (as long as your technique permits).  Ideally about 135/95#



WOD
4 Rounds For Time of;
10 toes to bar
20 Wall balls
30 Double Unders

NOTES:  Scale toes to bar back to Knees to elbows, or sit-ups.  Also if you do not have Double Unders, it is 3 single jump ropes for every 1 double under, so each round would be 90 singles.



eWOD  (For those never satisfied)
400m run
Rest the amount of time it took to run the 400m
800m run
Rest the amount of time it took to run the 800m
400m run
Rest the amount of time it took to run the 400m
Run 1 Mile