8am
35 Minutes Amrap- teams of 3
Switching as needed. See if you can get through a round and start over
100 Cal Row
80 Burpees
100 Cal ski
80 box step overs with one DB (your choice of weight, 20 inch box
100 Cal Bike
80 DB snatches

9am
Warm-Up
3 Sets for Quality
1:00 Cardio Choice
:30/:30 Standing Calf Stretch
10 Russian Kettlebell Swings
:20/:20 Single-Leg Hip Bridge Hold

Conditioning
10 Sets:
5 Devils Press
7 Dumbbell Thrusters
500m Row
-1:00 Rest b/t sets-
Dumbbells: (35/25lb, 15/12kg)
Goal: Sub 4:00 / set
Time Cap: 40 minutes