Blind Partner Draw @ 8:50am

30:00 Time Cap

.81 Trail Run

AMRAP of:

20 Overhead Squats (45/30)

20 Back Squats (45/30)

500 Meter Row

Complete 8 rounds for time of:

10 Calorie Assault Bike

8 KB Swings (55/35)

6 Pull Ups

Complete this 15:00 AMRAP of:

400 Meter Run

15 Body Weight Deadlifts

STRENGTH DAY

Shoulder Press 1-1-1-1-1

Shoulder Push Press 3-3-3-3-3

Shoulder Push Jerk 5-5-5-5-5

Complete this 25:00 AMRAP of:

30 Double Unders

20 Jump box step ups W/ DB's

10 DB Thrusters (30/20)