WARM UP

3 min Jump Rope WU

2x

10 Air squats

5 Inchworm + Push up

30s Squat hold

30s Bar hang

ENDURANCE

As Far As Possible in 8 min

Flight Simulator

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD

Teams of 3:

One person works at a time, split reps however

1200m Run or Row

60 Pull ups

60 Front Squats (115/75)

60 Ab Mat Sit-ups

600m Run or Row

30 Pull ups

30 Front Squats

30 Ab Mat Sit-ups