Friday teams of 2 tc 45 min

Workout starts with run
Every 8 min all run 400 m

1 on rower/ 1 on burpee
3000/ 2400 m row ( change every 300 m row)
100 bf burpees

Then ( db 22,5/15)
80 wallballs
10 m hs walk / 4 wallclimbs (5m=2wc)
40 devils press one arm 22,5/15
40 db oh squats 22,5/15
10 m hs walk / 4 wallclimbs
30 devils press one arm
30 db oh squats
10 m hs walk / 4 wallclimb
60 wallballs

Then amrap rest of time
Alternating movements
8 thrusters 50/35
8 pistols
8 t2b