A. Four sets of: 

Lunges with Dumbbells x 20 steps @ 20X0

Rest 60 seconds between sets

B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:

200 Meter Row

10 MB Squats to thrusters

Freitag:

A. Plyo Push Up Progressions

B. Kipping Pull Up Progressions

C. For time, 21-15-9 reps of:

Pull Ups

Air Squats