Team workout: 8 sets each: 10 ball slams + 6 shuttles + 4 gym lengths (or 2 laps) farmers walk with DBs or KBs. (20min cut-off)
EMOM for 18mins: odd mins: 25sec row or bike sprintfor max cals. even mins: 25sec amrap DB heavy thrusters. Score = cals + reps) **For DB thrusters, pick a weight that is managable to go unbroken for at least 20sec during every round, but that feels tough.
6 sets. Go hard!! 30sec battling ropes. 60sec rest. 30sec bike sprint. 60sec rest.
4 sets for quality, resting as needed: 30m sled push (heavy) + overhead dumbbell walk (heavy) 50m + 50-100m sandbag carry (heavy)
3 sets for time: 20/15cal row (or 15/10cal bike) + 10 DB hang power cleans + 5 burpees