8 am endurance
with a partner
16 Minutes (switch every minute) Row for cals
Followed by
16 Bike for cal (switch every minutes)
Followed by
4 800 m run (2 each, you go i go)
then
8 minutes row
8 minutes bike
Switching every minute

9am and 10am
Do 1,2, and/or 3. You DO NOT have to do all 3 workouts. Can also be done as partner wods

3 Rounds for time of:
2 Rounds of “Cindy”
10 Clean & Jerks, 135/95

4 Rounds for time of:
12/8 Calories, Air Bike
10 Front squats 155/105
12 Knees-to-elbows

For time:
40 Ring Dips, strict
*Each time you break run 400m
OR OR OR
50 burpees with a 200m run every 10 burpees




*Rest 5 minutes between workouts