Get 1-2 Green Bands on hips. Clear Lane ways for band Resisted Pulls.
Alternate Band Puller and Pull'ee after 5 lengths of each below - NOT after every length. Resist hard. Move off to side to do exercises or inside racks.

1. 5 x 1 length of gym BACKWARDS Pull + 3/ scissor lunge then,
2. 5 lengths in a row of Left Side Shuffle THEN Partner Plank Arm Rows (Arm Wrestle Grip) 15/arm then,
3. 5 lengths in a row of Right Side Shuffle THEN Partner Leg Throw downs straight only. 15reps.

AMRAP this circuit.
Until end of class.

3 sets of:
Bench press x 6-8 reps @ 20X0
Rest 15-20s
Dynamic push ups x 10-12 reps @ 10X0
Rest 2-3min

3 rounds for time:
10 Renegade Row (without pushup)
15 Thrusters
20 Abmat Situp
25 TRX Row
30 Sprawls

Ladies- 10lb dbs
Guys- 20lb dbs

15min cap

*finished early= burpees! (record time and # of burpees finished in comments)

3 kierrosta

1 min amerikkalainen kahvakuulaswingi
1 min 1 käden vauhtipunnerrus kahvakuula
1 min yleisliike

complex: hang snatch + full snatch + ohs x 6 @ 50-60%

skill practise for 30min

Intervals 3 x 5 min, 4 min rest

Buy in 200 m Farmer's Walk

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks/Push presses 50/30 kg
10 Box Jumps, step down
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Back Squat at tempo 3010; 4 x 6-8 reps with 90 sec rest between. Have your work sets around 75% of your 1RM.

Aim for at least 6 reps every set. If you get less than 6, you messed up.

3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top.

Köysikiipeily: jalkalukko, käsillä
Dippi punnerrus: teline, renkaat, kippaus
L-sit: progressiot
Käsilläseisonta: seinällä, yhdellä kädellä, kävely sivuttain seinällä
Päälläseisonta+ nousu suorille käsille

6 min alkavalla minuutilla

1. 3 Dippi punnerrusta
2. 30 sec käsilläseisonta/päälläseisonta

3 rounds for quality:

20 Reverse hypers
20 Bicycle abs (both legs = 1 rep)