Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
10 Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Weight you use for deadlifts.

Goal: Go heavy but mostly unbroken and move WELL on the deadlifts.

PROGRAM A

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
12 Two Head Touch DB Deadlifts

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min

Score: Total score from all 5 rounds combined (not counting rest obviously).

Goal: Make all rounds before the clock catches you!

PROGRAM C

Every 5 min for 5 total rounds

Run 400 Meters
20 Burpees
7 Sandbag/ball over the Shoulder

Rest remainder of time until next 5 min window starts.

RX+:  Every 4 Min (this will be gnarly for this version)

Score:Total Time of all 5 Rounds added up (not including rest - obviously)

Goal: Finish all rounds before the clock catches you!

NOTES:

So the way this works is you will start the clock and run 400 meters, do 20 burpees, then do 10 deadlifts at a weight that is heavy for you.  Choose something that you think you will be able to do unbroken - at least for the first 3 rounds or so.

When you complete the work, you will rest until the clock hits 5 min.  Repeat that whole thing 5 total times (25 min).

Your score is the weight you choose!  We want you to challenge yourself, but make sure it is a weight that you can move safely with.

For the run - 400 meters should take roughly 1:30 to 2:15.  If you need to shorten the distance to stay in this time frame - that is ok.  Or if you don't have it measured find something that puts you in this window.

If you are unable to run for space or weather reasons you by sub 2:00 of taps, low step ups, jump rope, or even low height step ups would work.

For the burpees you will want to finish them in roughly 1-1:45 or so tops.  If you need to lower the number, make sure you do that. Place your hands on the ground.  Jump or step your feet back.  Get your chest and thighs to the ground.  Jump or step your feet in.  Jump and clap.  Sub knee push ups or check SHIFT for more scales for this workout!

For the deadlift you will start with the bar on the ground.  Feet are under the hips.  Heels are down and the bar is close to the body.  Hands are outside of the legs.  Arms are straight.  Hinge at the hips and bend the knees slightly.  Chest is up, belly tight and back flat.

Drive the heels into the ground and lift the chest to bring the bar off of the floor.  Pull the bar in close to the body as you stand.  Do NOT allow any rounding or shifting in the back position as you stand.  Once past the knees squeeze the cheeks to bring you the rest of the way up.  Lower under control!  No rounding!  Keep the heels down.  No excessive bouncing!