Partner workout

50 GHD Sit ups
100 Cal Bike
100 Front Squats 95/65#
50 GHD sit ups
-Rest 5:00
50 Pull-ups
100 cal bike
100 front squats
50 pull-ups
*Split Reps as desired
*Compete in order
-Post Time minus 5:00

Optional workout

Max Out on each exercise
-Bench Press
-Back squat
-weighted pull-up
-1 mile run
*Find 1 rep max for each lift and 1 mile run for Max effort
*No time limit
-Post Load for each and mile time

Triple 3
3000m row
300 double Unders
3 mile run
-Post Time