MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
3 Rounds:
200 mt Run
5 Pull-Ups
10 Slow Wall Squats
15 Pushups
20 AB-Mat Sit-Ups
Then
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats

SKILLS
Burgener Warm Up

CONDITIONING
“DEATH BY 8”
Every 2 Minutes on the Minute
8 Lateral Burpees
8 Power Snatches 
8 Overhead Squats 
Rx #53/35
Scaled #35/15
At the start of the clock, the athlete will begin the first two-minute round (0:00 to 2:00,) with their first set of eight.
Athletes will continue in this fashion for as long as possible until they are no longer able to complete the entirety of the 8/8/8 within the two-minute window.
This workout is scored as the total number of repetitions completed.
For example, if an athlete finishes round 6 at 11:47, and is not able to complete the next round, their score would be their total repetitions, and 11:47 would be recorded as the tie-breaker.