Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

9 min alternating EMOM

3 stations

10 Wall balls 20/14, 10 Knee raises on PU rig, 150 m run

Class divides into 3 groups, each starting at different stations. Class will rotate through each station 3 times.

Workout warmup:

Take 10 min to do:

Power cleans, 5x3 working up to your workout weight. Warmup pullups between sets. 

Workout:

16 min Amrap

15 Wall Balls (20/14)

10 Pull-ups

5 Power Cleans 135/95, RX+ 155/105, RX++ 185/125

Lift:

Bench Press

Warm up to 75% then start @80%. Add weight if you can but stay with triples. 

Skill:

150 DU's

Every time you break alternate doing15 GHD sit ups and GHD back extentions