Teams of 2
AMRAP 30
50 box jumps
50 pull-ups
50 kettlebell swings 70/53#
50 walking-lunge steps
50 knees-to-elbows
50 DB push presses 50/40#
50 wall-ball shots 20/14#
50 burpees

Alpha
A1: Barbell Z Press 8,7,6,5; rest 2mins
A2: Incline Dumbbell Bench Press Semi Supinated Grip; 31X1; 6-8reps; rest 60sec x 3 sets
A3: Strict Matador Dip 21X1; 4-6reps; rest 60sec x 3 sets
B: 17 MIN FLOW
Bike 30 Cal Paced
200 Feet Farmer Carry 70/53#