8am Endurance. Teams of 3
45 minutes Amrap
Buy In (only do this once)
800m walk/run
-one partner carries a sandbag, one partner carries 2 KB’s, one partner carries nothing
*switch anytime, when you switch do 3 burpees each

After completing the 800 start the following. 1 partner working at a time
Bike Cals
Row Cals
Ski Cals
*every time you switch spots on the machine, all 3 teammates do 3 burpees
Cals are as follows
M,M,M 70 cals per machine
F,F,F 60 cals per machine
MMF or FFM team 65 cals per machine


9am
3 Rounds for Time, In teams of 3 as a waterfall
500m Run
25 Power Snatch 75/55lb, (34/25kg)
25 Box Jump Overs 24/20”


8am Endurance. Teams of 3
45 minutes Amrap
Buy In (only do this once)
800m walk/run
-one partner carries a sandbag, one partner carries 2 KB’s, one partner carries nothing
*switch anytime, when you switch do 3 burpees each
After completing the 800 start the following. 1 partner working at a time
Bike Cals
Row Cals
Ski Cals
*every time you switch, all 3 teammates do 3 burpees
Cals are as follows
M,M,M 70 cals per machine
F,F,F 60 cals per machine
MMF or FFM team 65 cals per machine


9am
3 Rounds for Time, In teams of 3 as a waterfall
500m Run
25 Power Snatch 75/55lb, (34/25kg)
25 Box Jump Overs 24/20”

Flow: Partner one will begin on the run as partners 2 and 3 wait to start the workout, once
partner 1 is back from the run, partner 2 can proceed on the run, where partner 1 will start
the Power Snatch and Partner 3 will wait until partner 2 is back from the run. Once partner
2 is back from the run, partner 3 will start and partner 2 can start on the Power Snatch,
assuming Partner 1 is off the bar and onto the Box Jump Overs.
Here’s where it gets fun. Once partner 1 is finished with the Box Jump Overs, they can start
out on the run even if partner 3 is not back yet. But no one can move onto the station of the
Power Snatch and the Box Jumps if a partner is on that movement. Essentially the rest of
the workout is trying to outrun your partners and keep the flow of the workout going without
being caught and causing any rest periods.