Warm-up
600m slalom team run

3 min partner hand clap game

8×20 sec work/10 sec rest

1 slomo ring row
squats

gymnastic kip
plank to push up

Metcon
Metcon (Time)
00:00-08:00
for time
900m run
Metcon (AMRAP – Rounds and Reps)
08:00-20:00
amrap 12
30 pull ups
30 push ups
30 pistols
Metcon (Time)
20:00-28:00
for time
300m run
Metcon (AMRAP – Reps)
28:00-35:00
max reps burpee to plate