As teams of 2,
for time,
7000m Row
100 WB shots 10/9ft 20/14ft
90 Burpee
80 Push up
70 Air squat
60 Deadlift 185/135
50 Sit up
40 DB Snatch 50/35
30 HSPU
20 Box Jump 24/20"
10 TGU 50/35

*Both of 2 teammates can work at the same time, in any order

For time,
1mile run
50 Burpee
1200m run
40 Burpee
800m run
30 Burpee
400m run
20 Burpee
200m run
10 Burpee

Combo Pt. A
1- Rear Body Kick -3- Rear low Kick - Lead Body Kick -Step back into Southpaw - Step back into Orthodox -1- 2

Combo Pt. B
1- 2- 3& Step to the side - 2-Weave under right - 2 - 3- 2-
Slip - 2 - Lead Body Kick

Kicks/Strikes
Round Kick Walking Back Kick
Round Kick Flying Back Kick

4 rounds of 2min ON/1min OFF
Round 1-Combo Pt. A
Round 2-Combo Pt. B
Round 3-Kicks/Strikes
Round 4-Combo Pt. A+B

Self Defense