8am
40 Minutes
Teams of 4
BIke
Row
Ski
Run 400m
Switch when the runner comes back

9am- Warm up
3 Rounds
200m Run
6 shoulder to oh
4 Burpee Box Jump Overs or step overs

PARTNERS- if no partner do half the reps expect run the full 400
5 Rounds for Time, with a Partner
400m Run TOGETHER
30 Shoulder to Overhead
20 Burpee Box Jump Overs
Barbell: 135/95lb, (61/43kg)
Box Height: 24/20”
Run together, split the rest of the work

Level 2:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg
Box Height: 24/20”

Run together, split the rest of the work
Level 1:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Step-Overs

Barbell: 75/55lb, 34/25kg
Box Height: 24/20”

Run together, split the rest of the work