Warm-up:
200m run then 3rds of:
30sec OH Bamboo Bar Hold
16 Deadbug
10 Scap Push-up

Skill:
T2B practice

With a running clock:
4min AMRAP
Run 400m
10 Burpee Box Jump 924/20) Step-down only, full ext at top
20 T2B
30 S2OH (115/75)
40 KBS (53/35)
50 DU
Rest 3min

@ 7:00
6min AMRAP
Run 400m
10 Burpee Box Jump 924/20) Step-down only, full ext at top
20 T2B
30 S2OH (115/75)
40 KBS (53/35)
50 DU
Rest 3min

@16:00
For time:
Run 400m
10 Burpee Box Jump 924/20) Step-down only, full ext at top
20 T2B
30 S2OH (115/75)
40 KBS (53/35)
50 DU