A. 30 minute EMOM of Run with Medballs, Wall Ball Shots, Devil's Presses, and Toes to Bars

Run with Medball
12 Wall Ball Shots
2 Devil's Press
2 Toes to Bar

Every 5 Minutes:
While Partner A is doing:
400m Med Ball Run
12 Wall Ball
Partner B Amrap of:
2 Devils Press with 2DB
2 Toes to bar
(+ 1 rep each round of both exercises)

Then switch for the next 5 Minutes

A. Toes to Ring

Skill: Toes to Rings
-> small to big kipping Swings
-> knee raises
-> Leg raises
-> T2R
Advanced:E2MOM‘10
30 DUs
Max unbroken T2R
30 DUs

Ring Strength: 3 Sets of
3-6 Ring Dips
3-6 falls grip Chest to ring pull ups
-Rest as needed-

A. Team workout

Amrap 30

200m run together
20 wallballs each
20 DB snatches syncro
20 cal Echo bike split as needed

A. For time in teams of 2

800m Run (together)
80 Burpees (split)
80 WB (split)
1600m Row (split)
80 WB
80 Burpees
800 m run (together)

A. Zone 2 - Work

Every 90s in alt. Sets for 22 total sets (33 min)

1. 40s easy pace into 30s moderate pace on Echo Bike

2. 40s easy pace into 30s moderate pace on Rower

Keep a very consistent pace for the easy and moderate pace on each Ergometer. Start rather slow and go up after 4 total sets of it feels too easy.
Try Nose breathing if possible