Warm up:
1 mile bike
1 round of Cindy
1 mile bike
2 rounds of Cindy
1 mile bike
3 rounds of Cindy
A. 3 Front Squat+1 Split Jerk
Build to Max
Then 5 more sets at 70-80%
B.
3 pull-ups
2 chest to bar
1 Bar mu
Rest :60
Repeat adding 1 rep to each movement until failure.
C. 18 min workout(3 person teams)
200 m axle bar front rack carry 165/115
Max tire flips(two athletes working)
Or
18 minute CLOCK
200 m front rack 165/115
1 min max tire flips
Rest 2 minutes