In teams of 2 alternate sets to complete 3 each of:

10 Power cleans 80/60kg
400m run

Back squat 4x3 ( 1 pause squat+ 2 regular ones)
* 3 sec pause at the bottom
* 2 minutes break between sets

10rounds EMOM:
8 Kettlebell swing+ 4 Burpee

Scissor jumps x10
burpees x10

AMRAP 6 minutes
8 minutes

1 1/4 DB reverse lunge x 10 per leg
30s per arm lying external rotations
BW High Side step up x 10 per leg
45s TRX Face pull
SL KB Halo x 5 per direction

Share between 2: 1 TRX, 1 box. One partner starts at bottom one exercise list, one at top.

Cycle through for 10 minutes.

15 minutes

Teams of 4

3 Rounds for time

Setup 4 stations

15 cal Row
15 thrusters
15 Box Jumps (61/50cm)
15 push-ups

Each member starts at a different station. Complete the work at all stations before rotating.

Alternering EMOM 12min
3 Hang Cleans (begin @60% of 1RM clean)
5 Burpee Box Jumps

1-10-1-20-1-30

1. HSPU
2. Pull Ups
3. Push Ups
4. SDHP
5. T2B
6. REST

perform all movements as strict as possible

1 shoulder press + 3 push press + 5 push jerk x 5