Warm up as normal. Be sweaty. Do joint mobility. Include butt kicks, high knees, bear crawls and scorpions. Call 87 with any questions. There is a lot of work here so move through quickly, remember the 5 min rest between 2 and 3.
Part 1
2 rounds
10 pulls
5 Push ups
10 Sits
10 Squats
10 Back ext
Part 2
12 min
Every minute on the minute complete:
2 Deadlifts
5 Burpees
Warm up the deads and get to a weight that works. 2 Guys can share a bar and one can start on the 30 seconds. Try to finish the lift and burpees in 20-30 seconds.
Rest 5
Part 3
3 Rounds
Run
10 Box Jumps
Run
10 Wall Balls
Runs: 87 and 89 1 lap, 88 2 laps. This is a sprint!
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