Team WOD 3 Team mates 20 min AMRAP 400 m Run, 10 Shoulder to OH RX 50 kg, 10 Chest to Bar, 25 Air Squat.
Endurance WOD:
3×500 m Row 1 min Rest Between Sets 9 min Cap.
3×500/400 m Run 1 min Rest Between Sets 9 min Cap.
3×500/400 m Ski 1 min Rest Between Sets 9 min Cap.
Legs
12-10-8-8 front squat
4×10 hip thrust
4xS.S 10R/10L Bulgarian split squat+10/15 jump squat
3×12/15 frog pump + 12/15 reverse crunches
