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
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.