Part A:

Practice toes to bar progressions – 5-10 mins

Part B:

Each station FOR time in pairs:

Station 1 (5 min time cap)
30 Toes to bar/ sit-ups
500/400M Ski Erg
30 DB/KB Deadlifts (2×32/2×24) (2×24/2×20)
500/400M Ski Erg
Rest 5 mins

Station 2: (5 min cap)
30 Toes to bar/ situps
500M/400M Row
30 DB/KB Deadlifts (2×32/2×24) (2×24/2×20)
500M/400M row
Rest 5 min

Station 3
30 Toes to bar/ situps
1000M assault bike
30 DB/KB deadlifts
1000M Assault bike
Rest 5 min