Warm-Up:
3 x 3 Inch Worm In Place, 12 Spider Lunge, 12 Rolling Split Straddles,

Explosive Strength:
12 x 3 reps Sumo DL Speed Pulls
– 10-12 min to work up to ~50-60% of max DL before beginning working sets
– groups rotate through (NFT, but getting on the bar ASAP)

Met-Con:
1k run;
60 Swings + 30 Pull-Ups per person, broken up as desired;
500m run