Essentials:
A.
Teams of 4
15min AMRAP
Burpee Box Step Over x 100 reps
Shoulder to Overhead x 150 reps
Deadlift x 200 reps
*One person working at a time, switch whenever*
Rest 2:30min
10min AMRAP
Kettlebell Swing x 10 reps
Goblet Squat x 10 reps
*One person does whole round before switching
Rest 2:30min
5min AMRAP
Synchronized Plate Overhead Step back Lunges 10/15/25/35 plates
*All 4 people work at same time

Fitness/Performance:
A.
Teams of 4
15min AMRAP
Burpee Box Jump Over x 100 reps 24/20
Shoulder to Overhead x 150 reps 75/55
Deadlift x 200 reps 135/95
*One person working at a time, switch whenever*
Rest 2:30min
10min AMRAP
Kettlebell Swing x 10 reps 70/55
Goblet Squat x 10 reps 70/55
*One person does whole round before switching
Rest 2:30min
5min AMRAP
Synchronized Plate Overhead Step back Lunges 10/15/25/35 plates
*All 4 people work at same time