The classic medbal sit-up workout, 100 reps for time.
1.) 100 medball sit-ups for time
2.) Partner #1: 400m run
Partner #2: AMRAP: 1 Rope Climb 10 Box Jumps 15 Ball Slams
*AMRAP for time it takes partner to complete 400 meter run, alternate keeping a continuous count on the AMRAP
3.) For time:
50 double unders
40 KBS (35/53#)
30 DB Clean and Jerk (25/35#)
20 DB Lunges
200 meter farmer carry (40/50#)
*One person working at a time, split however you like. Farmer carry both partners have a set of dumbbells.