A) Individual
4 Rounds:
45 sec Wall Sit with KB
45 sec Goblet Squat with KB
30 sec Rest

B) Partner
For Time:
4 Rounds:
500m Row (each person)

Partner A Rows while Partner B Rests; then switch.

C) Partner

For Time:
4 Rounds:
30 Sit ups (each person)

Partner A does sit ups while Partner B holds a plank; then switch. Partner A can only do sit ups while Partner B is holding a plank

D) Partner

4 Rounds:
10 Synchronous Burpee
Wheelbarrow shuttle*

Partner A holds feet while Partner B walks on their hands on the way down (15m) then switch on the way back.