DUNE 2x800m Run -rest 2:00 after each run- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2:00 between sets- -OR- AGSF 24.2 50 Double-unders 10 Chest-to-Bar Pull-ups 10 Box Jumps 30/24 10

DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20 GHD Sit-ups 3 Frenchy Pull-ups or 10 BMU -rest 3 mins- 11 Min A

“THAT’S MY SECRET CAPTAIN, I’M ALWAYS ANGRY” 8 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges (total) 7 Front Squats (135/95) Strength Back Squats 20 Back Squat @ 5/10 RP