Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup: 

Three rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup:

Set up 3 stations:

Wall balls, medium weight

KB OH carry, switch hands after 30 sec.

Warmup pullups

Class will divide themselves evenly between the three stations. You will work for 1 minute at each station. The coach will keep time and announce rotate at the end of each minute for two rounds.

Then set up your barbell and warm up your thrusters for 5 minutes. 

Workout:

Fran!!!!

21-15-9

Thrusters 95/65

Pull-ups, chin over.

Endurance:

50 Sit-ups (16/10lb WB (pull over style, behind head to heals)
40 Goblet Squats (20/12kg)
30 Burpees
40 Sit-ups
30 Goblet Squats
20 Burpees
30 Sit-ups
20 Goblet Squats
10 Burpees
Lift:

On the 2 minutes for 10 rounds

Cleans, 1 power+1 squat+ 1 jerk

start at 70% and add weight as you can

Skill:

4 rounds of

10 GHD back extensions

10 (or max set if you can do more then 10 at a time) fixed bar dips