A. General
3 rounds
5 Shuttle runs
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate & Perform
As written
3 rounds for reps
1 min Max DB Thrusters
1 min Max Cal Row
1 min Max DB Power Cleans
1 min Max TTB
1 min Rest
DBs: 2x 50/35 lbs
Score: Reps
KG: 25/15
Thrusters & Cleans @ 25/15 lbs
Hanging knee raises / Abmat situps
Intermediate
@ 35/25lbs
@ Swinging Leg raises
Perform
N/A
10 Banded T + 2 sec hold
10-20 Push ups
Rest as needed