1 round for time:
250m row
30 Decline push-ups
30V-ups
30 Jump squats
250 m row
25 Decline push-ups
25 V-ups
25 Jump squats
250m row
20 Decline push-ups
20 V-ups
20 Jump squats
250m row
15 Decline push-ups
15V-ups
15 Jump squats
250m row
10 Decline push-ups
10 V-ups
10 Jump squats
250m row
5 Decline push-ups
5 V-ups
5 Jump squats
250m row

limited rowers will be used during workout

(If someone is on the rower when you are ready to row, you must do Burpees until a rower is available)

On the first minute do 2 kettlebell C&J, on the 2nd minute 4 ... Until you can't get the round completed within the minute! 24/16kg, but scale properly

Push Jerk 5x5x 65%

Accumulate 2min L-sit
- use 20kg plates under your hands

Then

3 x 20-30 back extensions

3 rounds
run 200 m
20 burpees

50 ghd sit ups (if possible with med.ball)

In teams of 3 for 40 minutes:

900 m run with bulgarian bag (alternate every 300m)
300 m walking lunges (alternate every 20 steps)
90 cal ski (alternate every 15 cal)
One works, two rests.

20 deadlifts 120kg/90kg
20cal airbike
20 cal row
20 pistols alternating
20 goblet sqauts 24kg/16kg
5+5 x TGU 24kg/16kg

TEAMWOD

10! backsquat 100kg/75kg
beteen squat sets, do 15 kb swings 24kg/16kg