AMRAP x 5 MINUTES
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Wall Squats *
10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality...

5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

FOR RECOVERY
Team 400m Walk Focus on Calm Nasal Breathing