A)
Team of 2:
200/150 calories Airdyne
Time-Cap: 12 minutes
B)
10 rounds for time of:
1 Deadlift 140/100
2 Muscle-ups (or 5 Dips)
30 Double-unders
Time-Cap: 18 minutes
StrongFit:
45 seconds work 30 seconds break for 6 rounds
1) battlerope
2) calf raises
3) banded good mornings
4) bicep curls
5) shoulder side raises with plates