CrossFit
A: Back Squat (5 x 8: Every 3:00)

B: 15:00 AMRAP
Partner WOD
20 Bench Press 70/45kg
30 KB Swings 32/24kg
20 Synchro Burpees

Engine

A: 28:00 EMOM
Minute 1: Island Run
Minute 2: 10 Burpee Box Jump-Overs (24″/20″)
Minute 3: 15/10 Calorie Assault Bike
Minute 4: 10 Handstand Push-Ups
*Must reduce rep on items where you are not getting 15-20seconds rest

B: Partner Row

3km Time Trial