1. Warm up

 2. Strength

Pause Front Squat 3-3-3-3-3 

3. WOD

 08:00 CrossFit Endurance

2 RFT

1k Row

25 Thrusters (20/15)

15 Pull Up

800m Run

20 Burpee

20 Wall Ball (20/14)

 09:00 Crossfit WOD

In pairs

10 rounds 

200m Run (both athletes running at the same time)

Then 1 athlete working and 1 resting they both do:

7 K2E

10 Ring Row

15 Air Squats

4. Recovery

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