Endurance-
Running Option
200×4 with 60 seconds rest
400×4 with 2 minutes, last 400 rest 4 minutes
1 mile max effort
Non-Running Option partners
20 Rounds
45 seconds Max effort row, 15 second transition time, switch every round
Rest 5 minutes
10 Minute Amrap
Partner 1 does 7 calories on a bike runs 100m comes back does 3 burpees with their partner.. then switch spots.

9am Mobility

10am
Partners
2000m row buy in
Then
With A Partner
50 HSPU (sub 50 heavy db presses)
20 Ring Muscle Ups (60 pull ups and 60 ring dips– scaling posted at gym)

Then 16 Sets of “Macho Man” 185/135 ***(1 Macho Man=3 Power Cleans+3 Front Squats+3 Jerks)