WOD #1: (teams of 3-4) Tyre-shift AFAP in 14min:
One person flips Tyre 6 times, then all three complete in-sync: 8 decline Push-ups > 10 Air-Squats > 12 Jump-Lunges
Objective: move the Tyre as far as possible, with team rotating turns as the 'flipee'
(decline Push-ups: feet on tyre & hands on ground. Scaled= incline Push-ups: hands on tyre & feet on ground)
WOD #2: (teams of 3-4) 16min Squat AMRAP
Team-mate #1 performs as many unbroken Back-Squats as possible before transferring BB to Team-mate #2 who then performs as many unbroken Front-Squats as possible before transferring BB to Team-mate #3 who then performs as many unbroken Back-Squats as possible ...etc
Each person after transferring BB to next team mate then immediately completes 7 ring-Row > 7 Burpees, before falling back into team rotation.
Penalty: if BB is touches the ground at any stage the whole team must halt rotation & complete 20 wall-balls (shared anyway) before resuming rotation
Team score= total amount Squats completed
Finisher: 5min 50mtr Sprint AMRAP (teams of 4-5)