AMRAP 45:00
A – Run 400
B – Row for cal
C – Rest
*Teams of 3, rotate upon completion of 400
**Teams of 2 use 2:00 for 400 ghost

Walk 1 lap

Every 3:00 for 30:00 (10)
1:00 ME row for cal

4 sets for quality
ME ring dips
8 DB bent row R AHAP
8 DB bent row L

For time
30-20-10
RKBS 55/35
Rx+ 70/55
BBJO 24/20
Abmat situps

20:00 for quality
10 alt scorpion
10 swimmers
10 hip down pushups
:20 pinch grip plate hold AHAP
:30 in dead btm of squat
Jog 1 lap

AMRAP 15:00
50 doubles
100M FW AHAP
Up and back bear crawl
Rx+ 50′ HS walk

20:00 for quality
Burgener warm up
5 pass thru
5 lateral leg swing R
5 lateral leg swing L
3 inch worm
50M WW R AHAP
50M WW L

40:00 for completion
Single unders
Step up to mid shin
AB
Row
1 lap run burpees balance of time
*Rotate every 2:00
**No score
***At or just beyond conversational pace

Accumulate 1:30 of each
Front plank
Side plank L
Side plank R