1) Endurance:

Run:

200m, 400m, 800m, 400m, 200m

Rest :45 secs between

Row:

250m, 500m, 1000m, 500m, 250m

Rest :45 secs between

2) “Poke Bowl”

AMRAP7

12 Wall Balls (20/14) 

6 Burpees

– 4 Min Rest

AMRAP5

8 Thrusters (75/55)

6 Burpees Over the Bar