As a part of warm up
Every 4 min for 8 min (2 sets)

10 sec front level
1-5 Hip bridges
8 v-ups
6 straddle v-ups
20sec dead bug
10-60 sec handstand hold
1 Pull over, or try for 30 sec

EMOM 10 min

1 Bar muscle up
5 push ups

*use band or lower the bars and jump up

In team of 2, you go I go every round

6 rounds
6 Pullups
9 Push ups
12 Double dumbbell deadlift 22,5/15kg

4 rounds
21 Dumbbell snatch
12 Toe to bars
9 Double dumbbell squat clean

4 rounds
10 Double dumbbell box step overs
10 Double dumbbell C&J

L1: Chest to bars, HSPU, sync toes to bars
L2: RX
L3: Jumping chest to bars, hanging knees raises, 15/10kg Dumbbells
L4: Jumping pull ups, knee push ups, 1 dumbbell on all