In teams of 2:
0:00 - 10:00

20 Box Jumps @60/50cm

20 DB Renegade Rows @2x22,5kg/15kg

20 Calorie Bike / Row / Ski

12:00 - 22:00

20 Alt. DB Snatches @22,5/15kg

20 Walking DB Lunges (Single Arm @22,5/15kg)

20 Hollow Rocks

24:00 - 30:00

50 Banded Triceps Pushdowns

50 Banded Pull-aparts

Each section complete as many rounds as possible.
Split with partner as you wish.
Goal: 4+ rounds each AMRAP

Extra:

Plank DB pull through 3x20reps ( total) Rest 60s