A. Every 2:00min for 10:00min(5 Sets):

 

3 Forward Rolls + 8 Burpees + 12 Alternating DB Tripod Rows 2x15/10kg

 

B. 2 Sets of:

 

1:00min Leg Press

Rest as needed. 

 

Instead of a leg press you can take a partner holding a plate in front of him, leaning with the plate against your feet.

 

C. In 1-3 Sets find heaviest SB for:

 

40m SB Carry(turn at 20m)

 

D. Target Reach Jumps(jump from both feet):

 

Split up into groups and set up a few stations with a ring hanging from a high bar. 

One after each other performs a jump and touches the ring. 

After everyone of the group is done, raise the hight of the ring. 

Compete for the highest jump.