A. AMRAP8
5 hanging knee raise
10 (5+5) KB gorilla row (2xKB)
5 push up
10 (5+5) KB lateral flexion

B. EMOM8
Work 30-40 sec, rest 20-30 sec
1) DB bench press
2) Bike
3) Medball thruster
4) Burpee to plate

C. EMOM8
Deadlift
(2 rounds)
1) 7 reps
2) 6 reps
3) 5 reps
4) 4 reps

Optional: add weights as reps descend.

D. TEAM WOD
As many calories as possible on rowers.
Twist: E2MIN (at 2:00, 4:00 and 6:00) do 10 reps slam ball.

Score: teams total calories