Warm up: 2 rounds of:
100 meter jog, 24 jumping jacks, 12 jumping air squats, 6 push ups to downward dog
Then: 1 round of 5 ground to overhead with bumper plate, 5 burpees to plate as slow pace for coach observation

Workout:
Complete for Total Time:
30 reps of Ground to Overhead (GTO/G2O/GTOH) with plate
30 burpees to plate
20 GTO with plate
20 burpees to plate
10 GTO with plate
10 burpees to plate*
Then REST 3:00 minutes while the clock runs
Then complete:
30 reps GTO
30 burpees to plate
20 reps GTO
20 burpees to plate
10 reps GTO
10 burpees to plate**

Log your total time to complete all the work!
Beginners complete one round and log your time
**Advanced complete both rounds
**Elite complete wearing weighted vest

Strength: Front Squat 5RM Test
Coaches will begin testing beginners in their 5 rep front squat following round one of the workout. Advanced will begin testing 5RM FS after both rounds of workout complete. Cadets will take coach's weight recommendation for their Wendler worksheet to calculate their 1RM and begin strength training. Log your weights in the comments for future reference.

Cool down:
Cadet-led PRT Drills