3:00 bike or row
Then normal warm up

10 mins to warmup Clean and jerks/ pull-ups

Teams of 3
1200 Meter Row
60 Clean and Jerk (125/85)
30 Pull Ups
150 Wall Ball Shots (20\14) 10ft Target (2 people may work at a time here)
60 Clean and jerk
30 Pull Ups
2400m bike

1 person working, 1 person resting, 1 person jumping rope (singles), counting total rope jumps.

Every 100 jumps = minus 1 min from total time

You may switch at any point between your team mates but you may only move on to the next movement after you complete the one before it