Regular class at 8:30-9:30

There will be a 5:15 Endurance Class in the morning 😁

Set a 10min clock and keep moving between the following 3 exercises:
40sec Jump Rope (use a heavy rope if you have one)
20sec Weighted Sorenson Hold (plate held across chest)
20sec Hollow Body Hold

4RFQ
10 Suitcase Deadlift (ea)
15 KB Swings
20 Alternating SL lateral Hop
30m Farmer Carry

• 60 Min of:
Row @ 60-70% MHR

Run 15,000 meters

Death by burpee
Every minute add 1 burpee
1. min 1 burpee
2. min 2 burpee
3. min 3
4. .....
....
Continue until You fail

Your result is the last complited round..

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

EMOM 24

1 min : Du`s
2 min : inch worm
3 min : bunny jumps
4 min : jumpping pull ups
5 min : Du´s
6 min : rest