Warm Up
Endurance: Triple Baseline
50 Cal Row
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
1 minute rest
500m Run
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
1 minute rest
50 Cal Air Bike
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
Teams of 3:
AMRAP 14
50 DB Lunges 25/17.5
50 DB Snatches
10 Muscle Ups
Alternatively 10 Pull Ups 10 Press Ups
4 minutes rest
AMRAP 14
50 DB Front Squats
50 DB Push Press
10 HSPU
Split reps as you need to
Recovery