A) 4 sets:
1 TGU + 4 OH lunges at top each leg, rest 2min

B) 3 rounds

30x Double KB swings
25x Chest to bar pull-ups
20x Double KB shoulder to overhead

Team Workout
A. Every 2 mins x 6 sets (12min)
Clean + 2 Jerk

*Build over the sets to a heavy complex

B. For 3 separate scores
B1. 10min, max distance Assault Bike (alternated with partner every min)
Immediately in to:
B2. 10 min Max distance Row (alternating with partner every min)
immediately in to:
B3. 10min Run for max distance (together)