8am endurance
Alternating you go i go
25 burpee buy in
Row or Ski 200 (each partner)
Run 200
Row or Ski 400
run 400
Row or Ski 600
Run 600
Row or ski 800
run 800
Row or ski 800
run 800
row or ski 600
run 600
row or ski 400
run 400
row or ski 200
run 200
25 burpee cash out

9am Crossfit
2 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135
*yes you can deadlift more than you can overhead squat, but your limiting weight is your overhead squat…one bar, one weight only for this one. If you can clean it up to the rack after your deadlifts you can take your ohs squat off the rack

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups (or burpee pull ups or bar mu)
40/30 Calories, Air Bike

3 Rounds for time of:
20 GHD Sit-ups DO NOT DO 60 ghds if you havent before. no exceptions.
5 Wall Walks