A. AMRAP 26 min @80% effort
2 Rounds of:
2 Run around the house
20 Power Snatch @ca. 30/20kg
Then
2 Rounds of:
20/15 Cal Row (anyhow)
20 Box step-up overs w. dbl DB's @medium weight
Then
2 Rounds of:
20/15 Cal AirBike (anyhow)
4 x 15m Farmers Carry @Heavy weight
*split groups up to 3 teams, one team starts running, one starts rowing and the last team on the Bike

A. Alt Intervals, 4 min on : 1 min off x 2 sets each (30 min) @80% effort
A1. 100 Run in place Jump rope + 10/10 SlamBall side throw to wall + 20 Alt Box Step-ups (body weight)
A2. 20 Steps Strict BearCrawl + 10/10 KB Clean and Jerk @medium weight + 20 Goblet Squat @same KB as in C&J
A3. 20 Steps High Knee raises w. AtlasBall in Front rack ;AHAFA + 10 Dynamic Reverse plank to L-sit w. heels on floor + 6-10 AtlasBall over shoulder @same ball as in high knee raises