Annie (DU,Sit-ups) 50,40,30,20,10] *3 for single unders
Skill work and cool down with remaining time

Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 40/30kg

10 kierrosta

5 leuanveto
5-10-5 sukkulajuoksu
45s lepo

Push Press
3 x 5

WOD (S):
21 – 15 – 9
Front squat 40/30
T2B
directly into:
15 – 12 – 9
Hang squat clean
KBS 24/16
directly into:
12 – 9 – 6
OHS
Bar over burpees

For 15min
30s air bike
30s rest
30s row
completed calories

Trainer assign 1 machine to each team of 2 - you are locked to it, and have to use it all class. Get cozy. No trading or bail outs.
Row Team 1&2, Ski Team 1&2, Curve Team 1&2 (pray you aren't on this team!)
The machine never stops! Teammates swap back and forth from workout to machine as needed. Record total distances.

EACH,
120/ Leg Flutters
30 Double KB Front rack Squat
30/ Side TRX Knee Tuck (see video)
15/ KB Snatch
15/ TRX Single Leg Burpees

120/ TRX MTN Climber
30 KB Sumo Stance Jump Squat (see video)
15/ TRX Rev Lunge with Jump
15 Super Burpees (with push up and high reach!)
60/ Side Plank Knee to Elbow

IF Finished, 30sec On 30sec Off intervals on machine until class is over to gain extra distance.

Full class

5x2 @ 80%

In teams of 2, alternate sets to complete four each of:
10 x GTOH
10 x Box jump overs
500m Row

Mobility
Choose 5 problem areas that need some attention.
Flexibility
Choose 5 stretches that collaborate with mobility.