Line Drills to get athletes started 25 feet each:
High Knees
Butt Kickers
Side Shuffle
Over/Under the Fence
200m run

Then get DBs out…

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Deadlifts
10 Hollow Rocks

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Front Squat
10 Arch Rocks

ON A 8:00 RUNNING CLOCK...
Practice Gymnastic Kipping Pull-up

Progression...
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
2 Kip - 1 Pull-up - 2 Kip
Connected Kipping Reps

(No Measure)

3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run

-Rest 1:30 b/t Sets-

*Workout is the DB variation of the Hero Workout "Badger"

(Score is Each Set for Time)