3 min erg
Then
3 rounds
10 Single Leg  KB Cross body RDL (5L/5R)
10 KB Hang Snatch (5L/5R)
60 Secs Goblet Squat Hold

In Pairs Complete
400m Banded Partner Run
Then
10 Rounds Each (one for one)
15/12 Cal Bike Erg
30 Plate Ground To Overhead 20/15kgs
Then
400m Banded Partner Run

3 Sets
Handstand Push Up Negative
Rest as needed between sets

Cool down
Roll Calf 60sec L/R
Roll Shin 60sec L/R
60sec Dead Hang From Bar