Warmup
Row 1K

WOD
For Time:
Run 1 mile
95lb Thrusters, 21reps
Pull-ups, 21reps
Run 800 meters
95lb Thrusters, 15reps
Pull-ups, 15reps
Run 400 meters
95lb Thrusters, 9reps
Pull-ups, 9reps

Finish
21 Handstand Pushups

CrossFit Endurance
3 + Hours After CrossFit Main Site WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6