On a 8:00 Clock
• :30 of each running // shoulder movement
:30 Mountain Climbers // Scap Push-ups
:30 High Knees // Scap Pull-ups
:30 Side Shuffle // Shoulder Taps in Plank
:30 Inchworm // Bear Crawl

5 Rounds For Time:

50-ft. Handstand Walk
150-ft. DB Front Rack Carry
(50/35#)
200m Backward Run

Intermediate: :30 HS Walk Attempts

Beginner:
50ft Bear Crawl
20/10# DB's

For Load:

5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%)
...then
For Reps:
1:00 Max Unbroken
Front Squats (75%)