Essentials:
A.
4min AMRAP *Team of 2*
Burpees
Walking Lunges x 10
*One Person does 10 Lunges as the other performs as many Burpees during the Lunge time. Switch off after every set of lunges, score is total Burpees.

-Rest 3min-

4min AMRAP *Team of 2*
5 Ring Pulls
5 Push Ups
*Team mates will switch every round, switching in the middle of a round is not allowed, doing 2 rounds in a row is not allowed.*

-Rest 3min-

4min AMRAP *Team of 2*
50 Meter Med Ball Carry Over Head for Men/ How ever for Women
5 Unison Burpees
50 Meter Med Ball Carry Over Head for Men/ How ever for Women
*Switch Carry at any time.*

Fitness:
A.
4min AMRAP *Team of 2*
Burpees
Walking Lunges x 10
*One Person does 10 Lunges as the other performs as many Burpees during the Lunge time. Switch off after every set of lunges, score is total Burpees.

-Rest 3min-

4min AMRAP *Team of 2*
5 Ring Pulls
5 Push Ups
*Team mates will switch every round, switching in the middle of a round is not allowed, doing 2 rounds in a row is not allowed.*

-Rest 3min-

4min AMRAP *Team of 2*
50 Meter Med Ball Carry 14lbs Over Head for Men/ How ever for Women
5 Unison Burpees
50 Meter Med Ball Carry 14lbs Over Head for Men/ How ever for Women
*Switch Carry at any time.*

Performance:
A.
4min AMRAP *Team of 2*
Burpees
Walking Lunges x 10
*One Person does 10 Lunges as the other performs as many Burpees during the Lunge time. Switch off after every set of lunges, score is total Burpees.

-Rest 3min-

4min AMRAP *Team of 2*
5 Chest to Bar Pull Ups
5 Clapping Push Ups
*Team mates will switch every round, switching in the middle of a round is not allowed, doing 2 rounds in a row is not allowed.*

-Rest 3min-

4min AMRAP *Team of 2*
25 Meter Bar Bell Over Head Carry for Men / Bar Bell Front Rack Carry for Women 135lbs
5 Unison Burpees
25 Meter Bar Bell Over Head Carry for Men / Bar Bell Front Rack Carry for Women 135lbs
*Switch Carry at any time.*