A. “Bergeron Beep Test”
EMOM For As Long As Possible
7 Thrusters (75/55)
7 Pull Ups
7 Burpees

Scale the reps and movements to achieve 8-10 rounds. We will do some technique work, and some trial rounds to test this out. Some scaled options are:

5 Thrusters 75/55
5 Pull Ups
5 Burpees

5 Thrusters 45/35
5 Ring Rows
5 Burpees

B. Core work:
10 round Tabata (20 sec work, 10 sec rest) of alternating intervals of hollow rocks, and arch holds
Then:
10 round Tabata of alternating right side arch hold or side plank, and left side arch hold or side plank.
(The side arch hold is the same idea as a hollow or arch hold, but you’re lying on your side. This is a more difficult movement than a side plank. Scale side planks to the knees.