With a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be working at the same time

4:00 Dumbell thruster (30/20)/ ring support

1:00 rest

4:00 Ring rows / handstand hold

1:00 rest

4:00 Pushups / L or tuck hang

1:00 rest

4:00 Jumping lunges / bottom of squat

1:00 rest

4:00 Row for calories / kettlebell park position (2 X 16kg/12kg)