Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 MIN:
20 Power snatches
30 Hang squat cleans
40 Bar over burpees
At the end of the 15 minutes, run 800m.