A: strict push up/HSPU pyramid: 1-2-3-4-5…4-3-2-1 until failure and back down
between push up sets perform same reps of one leg DL with the bar (45-95lbs) each side , if you don't have BW push ups, work on progressions for 15min.
Note: not for time but quality! Work in teams
B: In teams of 3-4 people, 5-7 rounds of:
40m prowler sprint (go and back), 40/20kg. Perform max rep strict toes to bar while your teammates sprint. If you don't have strict toes to bar, do strict K2E or hold tuck position as long as possible. Make sure you rest about 90s between sprints. Time Cap 20min