A. Overhead stability practice: Using the curved Yoak or the thick dowel overhead, aim for a total of 3 laps carrying two KBs or DBs suspended by bands. We’ve done this one in a recent team workout, and in the past. It’s pretty fun and humbling at the same time.
B. For time:
15 D-ball (or sandbag) cleans to over-the-shoulder
Run 800 m
12 D-ball cleans
Run 400 m
9 D-ball cleans
Run 200 m.