5 min erg
Then
2 rounds
10 Banded OH squat
8 Single leg alt V snaps
6 Dumbell Box dips

In Pairs Complete
80 Cal row buy-in
Then
10 rounds
5 Burpee box jump
10 KB swings 24/16kgs (full)
15 Wallball 20/14
Then
80 cal row buy-out

*5 rounds each
**alternate rounds

3 sets
40 Sec wall facing handstand hold
Rest as needed between sets

Cool down
400m walk
Foam roll lower back 60secs L/R
Foam roll quads 60secs L/R