GROUP WARMUP
3 sets –
100 meter run
5 beat swings
5 ring rows/pull-ups
5 barbell front squats => thrusters => wallballs

THRESHOLD TEST
3:00 on/1:00 off
200 meter run
10 pull-ups or ring rows
50 wall balls
*If you finish all 50 reps of wall balls within the 3:00 “on,” you are done. If not, you will rest 1:00 and complete the remaining reps of wall balls in the next round after starting once again with the run and pull-ups.
*heats of 8 every 10 minutes
3-round cap

ALTERNATE THRESHOLD TEST
3:00 on/1:00 off
200 meter run/row
10 ring rows
50 wall ball squats 

TRIPHASIC CONCENTRIC
4 sets of 3 Hex bar deadlifts @65%
Tempo: Controlled down (normal speed), as fast as possible up
3 each leg dumbbell split squat
Tempo: Controlled down (normal speed), as fast as possible up 

MOBILITY 
:30 each

way, leg banded 3-way hamstring stretch 
1:00 box

stretch 
:30 each

side, pigeon stretch