Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
5 inchworm walkouts

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 PVC good mornings
10 leg swings
10 push-up plus
10 hip bridges B/10 single hip bridges
:30 plank hold

14 min EMOM
Even: Deadlifts x 5 reps @ 60-70%
Odd: Handstand push-ups x 3-5 reps or :30 handstand hold/plank hold or 10 push-ups

For max reps (total):
2 minutes of kettlebell swings 55/35
-rest 2 minutes-
2 minutes of burpees
-rest 2 minutes-
2 minutes of rowing for calories (one calorie=one rep)
-rest 2 minutes-
2 minutes of double unders
*If you are unable to do double unders and you do singles for this portion, cut your reps in half before tallying up your score. For example, if in 2 minutes you do 100 singles, your score will be 50. If you are still struggling through double unders, don't bail on this one! Keep grinding and get as many as you can for this portion!