3 rounds of :
10 x dead hang shrug
20m x bear crawl (down and Back 1 time)
20m x crab crawl (down and back 1 time)
30 seconds in crab bridge with the hips pushed to the ceiling
Tabata 20 seconds on 10 seconds of rest for 8 rounds of speed front squats.
Using a full range of motion complete as many reps as possible. If the bar is set down during the 4 minute tabata you will be penalized 20 burpee pull-ups for each infraction.
Men use 95lb/ women use 55lb
Using the same weight as on the tabata do 6 rounds, 1 round every 3 min of:
5 x snatch (full)
10 x push-up
15 x knees to elbows