A. In teams of two, 30 min work@your best technical effort
200 Reverse lunges w. BB in FR @ca. 35/25kg - Every time you change do 3 synchro Burpees
100 Power Snatch @same weight - Every time you change do 5 synchro Push-ups
100 Bent over Sup barbell Row @same weight - Every time you change do 3 synchro Burpees
100 Overhead Squat @same weight - Every time you change do 5 synchro Push-ups
100 Lateral Burpees over bar - Every time you change do 5 synchro AirSquat
AMCAP Row up to 30 min
*Change the reps like you want and remember to choose your weight wisely

A. Tabata  -  20 sec ON : 10 sec OFF x 8
A1. Balance Burpee vs. Banded Bicep Curls
A2. Toe touches vs. Arch Hold
A3. AirBike (for straight 4 min without stopping)
A4. Single arm Row L/R
A5. Alt DB Snatch vs. Heel Taps
A6. AtlasBall over shoulder vs. AirSquat
A7. Jump rope anyhow