Warm Ups
Stretch and mobilize

20 Back ward lunges
20 Each leg mountain climbers
20 Squat jumps
20 Ring rows/Pull ups

SAQ
Teams of 3:

9 minute Shuttle runs

Metcon
CF.18.10.20
Teams of 4:
4 rounds for time
50 Air squats
30 Burpees
20 Plate GTOH

All movements must be in sync!