KB WOD: 200m run then 3 rounds
10 Suitcase Deadlifts (10R/10L) 55/35 10 Goblet Squats 15 American Swings then, 200m run
CF WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.
BONUS WOD: Tabata Shuttle Run: 20 Seconds of 20 foot Shuttle run 10 Seconds of rest.