Warm Up
Teams of 3
AMRAP 36
1 Minute per athlete
50 KB Swings 24/16
50 Pull Ups
50 Wall Balls 20/14
50 TTB
50 Cal Row
Endurance:
E4MO4M 32
0-4 mins...
400m Run
10 DB Deadlifts 20/15
15 Pull Ups
4-8 mins...
500m Row
15 DB Push Press 20/15
10 TTB
8-12 mins...
900m Air Bike
15 DB Front Squats 20/15
10 Burpees over DB
12-16 mins...
150 Double Unders
5 Man Makers
Repeat!
Recovery