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CROSSFIT 

A. 30-20-10 Sit ups  

Teams of two:  (one working at a time reps evenly)

(20 min cap) 

2 RFT:

20 CTB pull ups

40 Over the rower burpees

20 Toes to bar 

40 Cal Row  

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

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ENDURANCE

A. Arnold press, 12 alternating repsx4; rest 2 min

+

18 min amrap:

40 Burpees

60 Sit ups  

40 Kettlebell swings (moderate load) 

Run 800 m

max cal assault/Rogue in the remaining time

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Biathlon prep

Run 4x800 m; rest 2-3 min