1) AMRAP 8
500/400m Row
800m Run
20 Burpees
Rest 1min
2) AMRAP 8
50m Heavy Sled Drag
100m Farmers Carry
50m weighted walking lunges
100m Farmers Carry
Rest 1min
Then 2) again and then 1)
15 Wall Ball Shots
SkiErg
15 Burpee Broad Jump
Goblet Walking Lunge
BikeErg
15 Box Jump Over
Farmers Walk
Run
15 Double Kettlebell Deadlift
Amrap40 (nosebreathing if possible) in teams of 2
400m Run Together
20/15 Cal Row / 15/12 Cal Echo Bike
Keep Going on the ergometer until both Partner are done with their Calories and then Run again together. In the next round switch Ergometers.
All parts should be done in Zone 2
Aim for nosebreathing if possible and keep heartrate @~120-150