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.

4 rounds
10 HSPUs
10 deadlifts 110kg/70kg

practise clean and jerk for 30min

1. high hang + split jerk
2. hang + split jerk
3. clean & jerk

Every 3min for 15min (5 sets)
Push press x 3-5 reps
(Goal is to find today´s 5RM)

3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

4 sets of:
Pause front squats x 6 reps @ 31X1
Rest 3min
(All 4 sets should be heavy, working sets)