A. 3 sets:
TGU + Windmill (complete 1 TGU with a windmill at standing position) x 1 each side

B. EMOM x 30min
Min 1: 10-15 KBS
Min 2: 10-15 Wt KB sit ups
Min 3: ALT KB OH lunges x 20
Min 4: 6-8 KB Snatch each
Min 5: 50-100m Sled drag

Team Workout

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Thrusters
Teams get one erg and one Barbell (1 male/ 1 Female). Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps