A1. Pull up / ring row 4-5 @ 21×1 3set
A2. Kneeling shoulder press with dumbbells 4-5reps @ 21×1 3set
A3. Sideplank row @ 2222 4-5reps /side 3set

In teams of 2
AMRAP 10min
“swing, plank,rest, repeat”
P1 10KB swings
P2 45 accumulate 45sec plankhold

* when P1 is done with the swings he/she cant start plank hold until P2 has done 45sec.
After that P2 swings and P1 holds plank position