8am Endurance, 9am crossfit and weightlifting
8am
40 minutes emomTeams of 4- Switch every 2 minutes
Station 1-row for 2 minutes
station 2-100m sandbag bearhub carry (you will get a little rest on this round)
station 3-ski for 2 minutes
station 4-burpees box step overs



9am Crossfit
Warm-Up
3 Sets, For Quality 
1:00 Cardio Choice 
10 Hollow Rocks
10 V-Ups
10 second Hollow Hold 
5/5 Single Arm Rotational Ring Rows

Conditioning 
“Five Guys” 
Every 8:00 x 4 Sets
500/450m Row 
10 Alternating Dumbbell Hang Snatch
20 Box Jumps 
10 Alternating Dumbbell Hang Clean and Jerk
20 Single Dumbbell Step-Overs 

Box: 24/20’’ 
Dumbbell: 35/25lb, 15/12kg
Primary Objective: Complete each set as fast as possible
Secondary Objective: Consistency across sets
Stimulus: Muscular Endurance
RPE: 8/10