Every 4 mins for 16 mins Alternate each round 20 Synchro Burpees 400m Run Together 3 min Cap 50 Sandbag Squats 400m Relay Run Rest 3 mins...

Strength: Every 2 mins for 5 sets 1 Power Clean, 1 STOH, 1 Front Squat 1 Hang Power Clean, 1 STOH Workout: 18 min AMRAP 30/25 Cals...