Workout of the Day

Team of 3:
10k row with burpee box jumps-
all athletes switch every 250m and must complete 7 burpee box jumps before returning to the rower.

3 R for time:
-400m run
-30 GHD situps
-2 rope climbs (legless > with legs > 10 rope rows > ring rows)

Use 7 strict chest-to-bar pull ups if ropes not available.

Then
Teams of 2 (100m (right arm)/100m left arm)
-Partner one-armed farmer carry (suitcase): 2 sets each (use each other as rest) *
-Partner one-arm overhead waiter carry: 2 sets each (use each other as rest)

Teams of 2
6 rounds for time:

-25/20 calorie Airdyne
-50 ft. overhead walking lunge, (45/25)

*Alternate rounds so each partner completes 3 rounds. Each partner finishes a full round before the next starts