8am
last week we rowed, biked, ran.. this week it’s all run
5k Race! it’s been awhile, lets do this. Much easier to run 3.1 when other people are with you.


9am and 10am
3 sets for time:
1 round of Mary: 5 Handstand Push-ups + 10 Alternating Single Leg Squats + 15 Pull-ups
1 round of DT: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks, 155/105 lbs

Rest 5 mins

3 rounds for time of:
50 Double Unders
15 Overhead Squats, 95/65 lbs

Rest 5
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Bar Facing Burpees