200m run
30 thrusters @55
5 burpee over bar
400m run
20 chest to bar pullups
5 burpee over bar
800m run
10 barbell rollouts
5 burpee over bar
400m run
20 pushups
5 burpee over bar
200m run
30 overhead squats @55
5 burpee over bar

24:23

20 min EMOM:
min 1: 12 cal row
min 2: 11 burpees

3 rounds of:
10 slow pike-ups on rower
10 pushups @ 31x1 tempo

every 90 sec:
minute 1 - 45 sec weighted plank
minute 2 - 45 sec partner leg throwdowns (left, middle, right)
minute 3 - 45 sec kb/db renegade row
minute 4 - 45 sec barbell roll-out

Then 4 sets for max reps:
4 minutes on / 2 minutes off:
row (for calories)
double unders
overhead walking lunge @ 25lb
*1 person per movement
*may alternate movements as needed within 4 minute time period
1270 reps total for my team of 3