8am
40 Minutes-
teams of 3
40 Cal bike
40 Cal row
40 Cal ski
Between each round each team does
30 burpees
600m run (each teammate runs 200m, only 1 runner goes at a time)



9am
2 Sets: For Quality
200m Run

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold
15 Air Squats
–
Then get to working loads for Wall Balls and perform 8-10 reps.

35 Minute Cap
5 Rounds for Time
600m Run
25 Wall Balls
15m (50ft) Handstand Walk
Medball: 20/14lb, 9/6kg
Level 2:
5 Rounds for Time
400m Run
25 Wall Balls
25ft (7.5m) Handstand Walk OR 4 WALL WALKS

Medball: 20/14lb, 9/6kg
Level 1:
5 Rounds for Time
300m Run
20 Wall Balls
3 Wall Walks

Medball: 14/10lb, 6/4kg