Warm Up
Endurance: 5RFT
1000m Row/ 2500m Air Bike/ 800m Run
10 Deadlifts @50% of 1RM
25 Empty Bar Thrusters
Strip deadlift bar to complete thrusters, rebuild for next round
Teams of 3: AMRAP 30
100 Cal Row
90 Burpees
80 SIt Ups
70 Plate GTOH 20/15
60 Pull Ups
50 Kb Swings 24/16
40 Goblet Squats 24/16
30 TTB
20 Plate OH Lunges 20/15
10 HSPU
A 20/14 Medball must be held during the 30 minutes, 10 syncro burpees if it's dropped
Recovery