8min on/ 2min off x 4
A) 8min AMRAP individual:
200/250m row

10 kb swing
10 wallball
10 push up
10 plate gtoh
2min rest

B) 8min AMRAP, YGIG/SPLIT:

14 cal row (12 cal bike)

14 pull up

14 box jump/ box step up

14 burpee
2min rest


C) 8min AMRAP individual: 

200/250m row
10 kb swing

10 wallball
10 push up

10 plate gtoh

2min rest

D) 8min AMRAP, YGIG/SPLIT:

12 cal row (10 cal bike)
12 pull up
12 box jump/step up
12 devilspress
12 shuttle run