Team WOD
Two team mates: 20 min AMRAP 400 m Run, 9 Hang Squat Clean to OH RX 50 kg, 15 Chest to Bar Pull Ups.
Endurance WOD
Every 4 min for 36 min
a. 500 m Run, b. 600/500 m Row Erg, c. 36/30 Cal Echo Bike
Upper body combo
4×10 military press
4x 3/4 rope climbs or 8/12 chin ups
4ss 10 Arnold press + 10 dumbell alternate bicep curls
3ss 10 reverse fly + 10 kick backs 3ss 12 trx bicep curls +12 trx tricep extension