The tire flip closely resembles a power clean, check out this video on technique. Warm up: Tire Flipping Today's Sack workout: A. One armed swings (20% of bodyweight) B. Turkish getups (20% of bodyweight) C. Rowing for calories Spend 6 min at each station. Add total reps to total calories. Coaches, for large classes start some poor souls on the rower. Workout takes 18 minutes.