8-12mins at steady pace.
1 min x Row
20s x FLR Hold Rings
20x x Bar Hang

Front squat 5×5 @ 50%

A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

C.
Three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds

50 Wallball,
40 KBS (24/16kg),
30 Burpee,
20 V-Up,
10 Pull-Up

3 stations:

Battle Rope Big Waves x 15 reps
Slamball Relay (run 2 slamballs to the cone then run them back- one ball at a time)
Lateral Hurdle Jumps x30 (partner holds plank when resting)

*4 minutes at each station. Continuous "you go, I go" until the time is up.

14min circuit
18min

0.04miles then 10 TRX Bicep Curl
0.04miles then 10 TRX Tricep Extension
0.06miles then 12 Curl
0.06miles then 12 Ext
0.08miles then 14 Curl
0.08miles then 14 Ext

12min workout
15min

AFTER CLASS
45sec calf stretch per leg
45sec hip flexor stretch per leg

FOR TIME:

9-15-21 of:
Power Cleans 60/40kg
Pullups

rest 3min

4 Rounds of:
12 Toes-to-bar
12 Push Jerks 60/40kg
12 Box Jumps

rest 3min

3 Rounds of:
10 Ground to Overhead 40/25kg
150m Shuttle Run (10x15m)

4x6 Kang Squats, perfect with every rep.

Muscle Up tekniikkaa

Back squat 3x5