Warmup

2X: Run 1 lap, 10 steps duck walk, 10 t-push-ups, 10 jump pull-ups, 8 hanging knee raises

All Classes

Standing hamstring stretch w/ band x 1:00 ea.
Hip flexor stretch w/ band x 1:00ea.

10:00 muscle up skills: If you can't do a muscle up then perform 3 transition drills @ the top of the minute x 5:00, then 3 ring dips @ the top of the minute x 5:00 (6-7RPE)
If you can do muscle ups then perform 1-3 reps @ the top of the minute x 10:00 (6-7RPE)

Advanced

On the minute, for 15 min:

  • Pushup position plank for :15
  • 10 mountain climbers
  • 5 Squats

Intermediate

On the minute, for 12 min:

  • Pushup position plank for :15
  • 10 mountain climbers
  • 5 Squats

Barbell Club

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
Push Press - 70% x 5, 75% x 5, 5RM

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