Warm up: 3 rounds: row 250m, 5x press, 5x push press, 5x jerk. Increase weight each round.
Strength: work up to a 3 rm push press and perform 3 sets at that weight.
W.O.D.: complete the following in as least amount of sets as possible...
50x pull ups
100x sledge strikes
* each time you break, perform a 3 x burpee penalty at the end of the wod.
Durability,: 1x max plank hold.