Every 3 minutes: 15-20 Wall Ball 20/14# 25-50 Double Unders Max Effort Burpees in remaining time (burpee to 6 inch target) Rest 3 minutes, repeat for total of 3 cycles, Score is total burpees.

Row 3x1000m, work:rest 1:1 or rest while partners work

Alpha

Every 4 min for 4 sets: 10 Strict Ring Rows 10 BTN Press, moderate :30-60 Hollow Hold