Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

Then

Teams of 3:
max 10m front rack walking lunge steps @ 135/95# in 10 minutes
switching partners every 10m
+
10 minute amrap
5 pull ups
5 sit ups
*switching partners each round




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