Following 1 warm up round, at a reduced load, reduced intensity
3 rounds, each for time:
100m sandbag carry (run)
16 overhead squats (50/35)
6 muscle ups
100m sandbag carry overhead (run)
Work in pairs, do a round partner will count/score/time. The sandbag carry starts and finishes from the end of the driveway.
Round 1 reps: 16 ohs, 6 mu
Round 2 reps: 18 ohs, 6mu
Round 3 reps: 20 ohs, 10mu
Score each round.
Sandbag carry, 50m (working slow, injury)
Overhead squat, Reduced load, reduced ROM if needed
Muscle up, Jumping muscle up or chest to bar pull up