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