Crab-Walk Relay w/med-ball in lap
(2 teams going about 10-15m there-and-back; then transfer wall-ball to teammates lap)
+
10 Box Push-ups
10 DB Press e/s (light)
10 Rkbs (light)
x2 (add weight each round)
3 minute AMRAP
8 Burpees->Bodybuilders->To box
12 DB Snatch 50/35->35/20->20/10
Rest 90s
3 minute AMRAP
8 Cal Row
12 American Kbs 53/35->35/26->Russian
Rest 90s
x3″
Each interval should be at 85-90% heart rate with heavy breathing. Pace in order to keep scores consistent across all intervals, or get faster each set.