Capstone WOD
Push Press 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1

Treat
Burpee Broad Jumps
Cover as much distance as possible in five minutes with:
Burpee Broad Jumps

Endurance Box WOD
10 x 30 seconds (run)
Run: 10 x 30 seconds max effort, rest 2:00 between each rep.

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.