A: find 1RM chin up
B: In teams of 2-3 people, 3 rounds of:
2min prowler (40/20kg), rotate every 20m (cover as much distance in 2min as possible alternating every 20m)
2min crazy ropes, team mates rotate every 20s
C: 50 back ext. and 100 hollow rock. Split up as needed, focus on perfect quality, max 10min
A: Race: 250m against each other
B: 6 x 1500m, rest 3 minutes.