40s. ON / 20s. OFF:
1. Row / Air bike (goal: 8-14cal / 6-10cal)
2. Kb-snatch (goal: 8-14)
3. T2B (goal: 10-15)

7min AMRAP
3 C&J 60/40kg
3 Toes-to-bar
6 C&J
6 TTB
9-9-12-12...

Two teams.

you can not move on to the next exercise until you've been physically tagged by the person before you. When you are tagged you must complete 5 jump squats in place before you move on and tag the next person. You continue at your station until you are bumped forwards.

Curve x (0.08 starts the domino effect) -->
Plyo push ups -->
Front plank -->
Front steps / front kick through -->
Hollow rocks -->
TRX alternating grip rows -->
Back to curve ...

Know who's on your team and see how many rounds you can get through together.

3-5 rounds

10 strict knees to elbows
20 barbell twist
10 good mornings

A1 SL Box Jump (onto plates) 4 x 7/
A2 KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 9/
A3 Heavy KB Swing x7

Partner 2 starts into A1 when partner 1 is half way through A2

4 min sets

*goal will be to increase height of jumps over the month. Add plates to box if necessary, don't just default to the height of the box. Be safe. Eyes open.

20 minutes

DB Thrusters (W:15-25) (M: 25-35) (Squat to Wall ball if needed)
Body Weight Super Burpees

10-9-8-7-6-5-4-3-2-1 reps of each.

Done early? Trainer freestyle discretion.

1min rounds, 12, 14, or 16.
6 start at machines, 6 on KB's.
1. Any machine for 1minute NON-STOP (use different one each time)
2. Heavy KB Swings + Push-ups Walkovers (lay KB down sideways, Push-up on both sides, one hand on floor, one on KB)
Start with 10 Swings and 3/ PU's - Add 5 Swing and 1 Pushup per side of KB each round.
Alternate each minute.
Remainder of class.

Mobility: Hip flexor + calf smash, lizard stretch, open + closed chain shin box
Movement Prep: BW split squat, crossack squat, crab reach. broad jumps + single leg jumps

Plate/Box Jumps* 5x3
FFE KB Goblet Split Squat 5x6/leg
Burpees 5x10 (as fast as possible)

*find a height that's challenging but do-able. no your limit, play within it.

3-3.5min rounds
22min

partners follow so that everyone starts with the jumps and finished with burpees

Every 3min for 15min (5 sets) for times:
Row 250/200m
8 x front squats 80/55kg
12 x T2B

Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back Squat x max unbroken reps @ 83%