8am Endurance, 9am crossfit and weightlifting
35 Minute Amrap- Can you get into the 2nd round of this
In Teams of 3

100//90/80 Calorie Row (m,m,m – mixed team – f,f,f)
25 Synchro Line Facing Burpees
100//86/72 Calorie Echo
25 Synchro Line Facing Burpees
100/90/80 cal ski
25 Synchro Line Facing Burpees
50 sandbag cleans over shoulder

9am
Warm-Up:

400m Run

into..

2 Sets

45 seconds on 15 off
– Scapular Pull-Ups
– Single Arm Ring Row (Right)
– Single Arm Ring Row (Left)
– Bootstrap Squat
– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat

Workout Primer
2 Sets
3 Chest to Bar
5 Power Cleans
7 Air Squats
3 Shuttle Runs
Rest 1:00 b/t sets

23:00 AMRAP
9 Chest-to-Bar Pull-Ups
15 Power Cleans
21 Air Squats
400m Run with 45/25lb (20/10kg) Weight Plate
Barbell: 135/95lb, 61/43kg

Goal is 4 rounds