In mixed-gender teams of four, complete:

[Females working one at a time, Males working as a human rack]

40 Back squats (50kg)
30 Pull-ups
20 Push Press (50kg)
40 Front squats (30kg)
30 Pull-ups
20 Push Press (30kg)
40 Overhead squats (20kg)
30 Pull-ups
20 Push Press (20kg)

[Males working one at a time, females working as a human rack]

40 Back squats (60kg)
30 Pull-ups
20 Push Press (60kg)
40 Front squats (40kg)
30 Pull-ups
20 Push Press (40kg)
40 Overhead squats (30kg)
30 Pull-ups
20 Push Press (30kg)

Barbell doesn’t not touch the ground during the WOD.

At the call of "3-2-1 … Go!" the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

When the women complete their set of 20 Push Pressed as 20kg, they can now put the barbell down and switch to serving a human rack for the males on their team.

(If there are not enough women to work this out, less experienced men can either use the female weight OR the team can all work at the males weight. Really it will be two sets of people who are willing to work with the same weight.)

Back Squat
4-4-4-4-4
Work up to 85% of 1RM


6 Rounds For Time

5 TGUs Left Arm (12/20kg)
5 TGUs Right Arm (12/20kg)
200 Meter Run 

Skill: Handstand Push Up

Then,

AMRAP:  10min

15 AbMat Situps           
7   PushUps                  
15 Squats
7   Ring Rows

2min Rest

Running WOD:
5x500m with 2 min Rest in between 

Strength: Max Weighted Pull up 

Then, 

21 Pull ups
21 Jumping Lunges
200m Run
15 Pull Ups
15 Jumping Lunges
200m Run
9 Pull Ups
9 Jumping Lunges
200m Run

Bench
4-4-4-4-4
Work up to 85% to 1RM

4 Rounds
20 Hand Release Push Ups
20 Thrusters (15kg/20kg)
20 Double Unders

15 min of 1RM Kettlebell Clean

Then,

EMOTM for 12 minutes
@ ~80% 1RM
Switching arms

5 Kettlebell Cleans
5 Push Press
5 Front Squat

Optional cash out:
3 min max rep push ups

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

For Time.
Complete all reps of each exercise before moving to the next.

Bench Press
6-6-6-6-6
Work up to 80% of 1RM

AMRAP 12 Min
5 Burpee Pull Ups
15 Double Unders

Skill: Back Squat
6-6-6-6-6
Work up to 80% of 1RM    


30-20-10
Wall Balls (14/20lbs)
Jumping Lunges
Doubles Unders 

Skill: Pistols


Then, 

21-15-9
Weighted Burpee Box Jumps (7.5/12.5kg)
Ring Rows