A1) I go You go (12 min time cap)
12-10-8-6-4-2
Bench Press (%70)
×2 Dumbell or Kettlebell Bent Over Row

A2) I go You go (12 min time cap)
12-10-8-6-4-2
Barbell Strict Shoulder Press (%70)
×2 Ring Face Pull (S1: Face pull with a band)

B) I go You go (8 min time cap)
(While one person is curl, the other will do the extension!)
20-18-16-14
Alt. DB Biceps Curl
With band Triceps Ext.

C) I go You go (12 min AMRAP)

30m Med-Ball Shuttle-Run
8 Burpee
12 V-Up

(Touch your mate when finished and continue!)