Warmup
Banded 7
10min:
1min run
5 box step ups (each side)
5 single leg deadlift (each side)
5 db snatch (each side, light weight)
5 pike burpee

Teams of 2:
180m farmer carry (2x dumbbel/kettlebell)
50 burpee box jump over
100 alternating db snatch
50 burpee box jump over
180m farmer carry
Target time 15-17min
Time cap 25min

Accessories:
3 rounds
10m walking lunge
10-15 cyclist squat
10-16 dead bug