A. 3 min on/2 min off x6

1. 400 m run
ME WB (14/10 lbs)
2. Amrap of: 200 m run
1 lane Burpee broadjumps

A. Team Workout

AMRAP’ 30

6 Wall Walks (split)
12 double KB Snatches (sync)
24 Toes to Bar (split)
30 double KB Front Squats (sync)

At 0:00 and every 3 mins
A: 12/15 cal Row
B: 200m Run
-> switch movements every Round

-> continue the AMRAP where you left off
-> KB 2x16/24 kg

A. 5 Rounds For Time of Echo Bikes and Barbell Thrusters

Echo Bike
10 Barbell Thruster

Thrusters are synchronised and echo bike split

A. Zone 2 Endurance

Amrap18
40/30/20/10 Cal Row
200m run

Rest 2 min

Amrap18
40/30/20/10 Cal Echo Bike
200m run

Stick to nosebreathing only if possible