Kettlebell: 5 burpees

20 Dual KB Clean 

20 Dual KB S2OH

20 Dual KB Swings

30s battle rope  

Complete 4 rounds each, 1:1 work rest

Team Workout 
For time: Conga line style

20 Calorie row

30 Deadlifts (135/105) 

30 Alternating Dumbbell ground-to-overhead (45lb / 35lb)

30 Toes-to-bar

100 foot Overhead walking lunge (45lb plate / 25lb)

200m Sprint

Teams of 4 (ideally 2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout.