Warm-up

2x
10 alt. Reverse lunge
5/5 cossack squat
10 Ring row
5 push-ups + jump to target
10 tuck-ups

Then:
200m moderate pace run
30s. Rest
200m fast pace run

Workout
12x 3min on/ 1min off

1)200m run
Max cal row

2)max sled push, 105/155kg
- you go, I go

3)200m run
Max burpee broad jump

4)100m farmers carry, 2x 16/24kg
Max Walking lunge, 10/20kg

5)200m run
Max wallball, 4/6kg

6)200m run
Max cal ski

-Every station 2 person