Kettlebell

Run through the following sequence 6 times in pairs, alternating partners between each couplet:

100m run
20 kbell snatch (10 per arm)

(Switch)

100m run

20 kbell swings

(Switch)

100m run

20 burpees to a 25lb plate

(Switch)

Team 

For time, in teams of 2, with only one person working at a time. Both partners will have to do each couplet before moving to the next one. Partner One will have to complete the couplet before tagging Partner Two to begin.

20m suicide sprint (5m, back, 10m, back, 15m, back, 20m, back), 7 thrusters (115, 75)

20m suicide sprint, 7 toes to bar

20m suicide sprint, 14 front squats (115, 75)

20m suicide sprint, 14 pull ups

20m suicide sprint, 28 bar facing burpees

20m suicide sprint, 28 push ups

20m suicide sprint, 14 front squats

20m suicide sprint, 14 pull ups

20m suicide sprint, 7 thrusters

20m suicide sprint, 7 toes to bar