Where there's smoke...

WU ~
Mobility / Mashing / Movement

500m Row or 400m Run
10 Spidy & Reach
10 Slow Air Squats
10 Walkouts
10 Fast Air Squats

BB Warm-Up

PAUSE Front Squat (2sec @ Bottom)
OTM x 10:
1 = 2 @ 50%
2 = 2 @ 55%
3 = 2 @ 60%
4 = 1 @ 65%
5 = 1 @ 70%
6-10 ~ Build to Heavy Single (w/ 2s Pause)

Fire Alarm
For Time:
3 Rnds of Bergeron Beep Test*
50/35 Cal Row (Cal Bike or 400m Run)
3 Rnds of BBT
50/35 Cal Row
3 Rnds of BBT

*1 Rnd of BBT is:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
Scale as needed to complete these as UB reps...4's, 5's or 6's
GOAL is to move thru this constantly & consistently...no long breaks just to string together the exercises...

FINISHER
200 D/U for least amount of sets (rest as needed b/t)
NOT for time...
If you do not have 20-30 D/U consistently... Work on them and get to 100

Jones ~ 135# / 20:48 (45# & 5's)
Witt ~ 85# / 20:35 (45#/400m Run & 5's)
Halbur ~ 225# /
tb ~ 250# / 19:18 (3:02/4:10/4:16 for the sets of BBT) / 3 Sets (80-80-60)

Praise be to God!