attwpbBefore Class Warm Up On Your Own:
Row 1000 Meters 30 Thrusters (45/22 lbs) 30 Pull-Ups
5 Rounds: 30 Double Unders 15,12,9,6,3 Thrusters (75/55)
Directly Into…
5 Rounds: 30 Double Unders 15,12,9,6,3 Overhead Squats (75/55)
2 Sets: 8 Parallette Shoot-Throughs 10 Hip Bridges 5 Paloff Side Steps Per Side 21-15-9: Dumbbell Bench Press Handstand Push Ups 15-12-9: Hand Release Push Ups Strict Dips
2 Rounds: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 AMRAP 12 6 Power Cleans (135/95 lbs) 12 A
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B