2:00 Pigeon Stretch, per side
Then,
20 Lateral DB Box Step Overs w/ light DB
20 Pause Goblet Squats w/ 1-DB
20 Up-Downs (Burpee without push up)

Strength

Teams of 3, rotating sets of Squats:
AMRAP 4 Minutes
Set of 7 UB Sandbag Squats 150/100lbs
Rest 2:00
AMRAP 3 Minutes
Set of 7 UB Sandbag Squats 150/100lbs
Rest 2:00
AMRAP 2 Minutes Set of 7 UB Sandbag Squats 150/100lbs

Wod

For Time in Teams of 3, rotating full rounds:
2 Rounds each of:
24/20 Calorie Ski
24 DB Front Squats 70s/50s

Athletes need to be instructed to absolutely send it on the machine and hold onto the DBs for this piece to be effective. If you have a group of very fit athletes, consider making them a team of 4 to allow for maximal intensity on round 2


Feel: Gas
Pacing: Send
Target Score: Both Rounds Sub-4 Minutes
Fire breather score: Both Rounds Sub-2 Minutes
Scaling
Ski: Row 24/20 Calories or perform 24 Burpees to a 6” target. Avoid Biking if possible. Athletes need to have a machine distance they can sprint for 90% of.

DB Front squats: performed with 2 DBs, the goal should be a very uncomfortable set of 24 that requires some grit to complete unbroken after sprinting on a machine