Warm Up:

Round 1-2: :30 Row (easy pace) – :30 Ring Rows – 10 Empty Barbell Deadlifts
Round 2-3: :30 Row (moderate pace) – :30 Jumping Pull-ups – 10 Barbell Push Press
Round 3-4: :30 Row (target pace) – :30 Kip Swings – :30 Alternating Rack Position Elbow Stretch.

WOD:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups

Level 2:
For Time:
Row 1,000m
50 Thrusters (45/35#)
30 Pull-Ups

Level 1:
For Time:
Row 800m
30 Thrusters (25/15#)
30 Jumping Pull-ups