Skill Work
Tire Burpees:

One tire burpee will be...

Chest and thighs to floor, return to feet, jump into tire, then jump out of tire. 1 rep.

Tri-Modal Conditioning, Long Duration
"Sheet Rock"

For Time, in teams of 3,
60 Tire Flips, divided
600-Meter Run, together
60 Tire Burpees, divided
300-Meter Run, together
60 Chin-ups
600-Meter Run, together

Everyone choose your hardest level of work. Have fun with it. But make it a HEAVY TIRE.