Saturday, Nov. 11

2 rounds of:

4:00 AMRAP:
Shuttle Sprint 
Burpees
4:00 Plank Hold

2:00 Rest

4:00 AMRAP:
100-meter Run
Knees-to-Elbows
4:00 Hang Hold

2:00 Rest

Then, 

5 rounds of:
30-sec. Row
30-sec. Rest