Warm up
3 rounds
1:30 ergo
30-50 single unders
3-5 strict pull ups/jumping pull ups + 10 kip to swings
10 air squats
5 jumping air squats
5+5 romanian dl with DB
5+5 single arm upright row + press

then 12-15 minutes for prepare workouts

In teams of 2
For time
80/100 calories of ski,bike or assault bike
80 power snatches @25/35kg

rest 5 minutes

In teams of 2
For time
80 box jumps
80 thrusters @25/35kg

rest 5 minutes

In teams of 2
For time
80 pull ups
80 ohs @25/35kg

Cool down
3:00 light jog/walking
2:00 upperback rolling
1:00 lats smash with roller (R/L)
1:30 quad smash with roller (R/L)
1:00 calf smash with roller (R/L)
2:00 cobra to downward dog
2:00 prayer pose