Warm Up

Teams of 3
800m Run
30 GTOH 40/30
10 Syncro Down Ups
30 GTOH 50/35
10 Syncro Down Ups
30 GTOH 60/40
10 Syncro Down Ups
800m Run
20 GTOH 70/45
10 Syncro Down Ups
20 GTOH 80/50
10 Syncro Down Ups
800m Run
10 GTOH 90/55
10 Syncro Down Ups

Run Together
One Person working at a time
Last set of 30 reps should be single reps onwards. If you're still cycling reps together then you've gone too light.
Weight increases need to be the same throughout the workout.

Endurance
2RFT
200m Run
20 Burpees Over Bag
200m Run
20 SB Cleans
200m Run
20 SB Thrusters
200m Run
20 SB Lunges
200m Run
20 SB Devil Presses

40 Min TC