Regional competitors do this in order!
10 x 150 m run +exactly 5 recovery breaths
Try to cover each 150m distance in the exact same amount of time with only 5 breaths between efforts.
Mobilize
A) Partner Synchro everything
3 rounds
12 bar facing burpees
6 power snatch 135/95
12 ttb
B) 3 rounds*
2 min AMRAP
400 m run + max distance hand stand walk
REST 3 min
2 min AMRAP
20 burpee box jump overs 24/20+max ring muscle ups
Rest 3 min
*Details: 1 round is the 2 min AMRAP run/hsw+3 min Rest+2 min AMRAP Burpee/Ring MU+3 min rest. Record distances and total muscle ups.
C) 4×750 m row
Active rest 20/16 cal bike between intervals.
Hit the same row time each interval. Record row times and total time.
D) 4 heavy unbroken sets of 4 DB Snatch Right+10 foot carry+4 DB Snatch Left+10’ carry
Rest as needed(should be 2-3 minutes) Any drop of the dumbbell results in a failed set.