Warm up...then run 400m, 10 x TGU right side, run 400mm 10 x TGU left side...
Limber up...joint mobility, PVC, etc...
ST: Every minute on the minute for 8 minutes....Back Squat body weight x 2
CF: AMRAP 12:00 of...
BEAR complex w/ 50% body weight...continuous motion...Every time you rest with bar on the ground, 5 burpee penalty. Every 30 seconds after 5 burpee penalty you remain resting, run that many 400m with 1:00 rest.
At the end of the wod...perform slasher with halo with an 18-35# kb, same number x 2 as total burpee count from wod. If no burpees were performed due to no rest, do 50.
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