In teams of 3
For time (30 min time cap)
50-40-30-20-10 reps of :
Calories of rowing
Burpee box jump/step overs
When you finish this, start immeadiately next :
50-40-30-20-10 reps of :
Dumbbell Snatches @22,5/15kg
Toes to bars or Kipping leg raises
(total reps per movement is 150reps, so it should be 50 reps of each member. you can count each round like its 16-13-10-7-3 reps of each movement and on some rounds 1 person does those " missing reps".