fullsizerender153Teams of 4:
At each “choice” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their “Base Station”

At the Base Station, team members must rotate one exercise at a time after ALL members have completed their full 15 reps. The base station is completed once all team members have completed all 15 reps of all 4 exercises:

Base Station =
15 KB Swings (53/35)
15 Thrusters (45/35)
15 Sit Ups
15 Box Jumps (24/20)

Choice 1: Run or Row
Relay 1600 m or 2000 m Row

-Base Station-

Choice 2: Top or Bottom
15 HSPU or 50 Squats

-Base Station-

Choice 3: Push or Pull
50 Push Ups or 25 Pull Ups

-Base Station-

Choice 4: Up or Down
50 Jumping Squats or 25 Burpees

-Base Station-

Choice 5: Climb or Hang
1 Rope Climb or 25 Knees to Elbow

*Up to 2 members working at a time except at Base Station/or relays