Athletes will proceed through a series of movements like a chipper, rest until their heart rate hits 120 or less, and then proceed through the movements again.
4 Rds, each for time:
10 Front Squats @ 60%
15/10 Calorie Row
10 Snatch @ 50%
20yd Seal Walk
Level 1: Front Squat @ a moderate weight, Substitute a KB swing for the Snatch, Bear Crawl
Level 3: add between 1&5 Muscle Ups to the end of each relay, your choice and they must be Unbroken.
20 Minutes of goat practice. Nothing heavier than 60-70% if you choose barbell work.