8am Endurance option 1 Run option
800×2 with 3 minute rest
400×4 With 2 minute rest
800×2 with 3 minute rest
OPTION 2
Partner wod
20 Rounds (10 rounds each) of :45 second row sprints with 15 second transition time. I go, you go
REST 5 Minutes
Max effort partner bike for 5 minutes. One partner works at a time

9 am mobility



10 AM
Warm up solo
12-9-6
Pull ups
Empty Bar Thrusters
Empty Bar Snatches

Wod With a partner
40 Thrusters 95/65
400m Run
30 C2B Pull Ups
400m Run
40 Thrusters 95/65
-REST Exactly 5 MINS-

15 Minutes to Warm up to and find a 1RM Clean and a 1 RM Snatch. One partner does one movement, one partner does the other