Warmup

2X: 75 Jumping Jacks, Butt Kicks up and back, High Knees up and back, Lunges up and back, 10 V-ups

All Classes

10:00 Pullup skills (kipping, butterfly)

Advanced

4 Rounds for time
1:00 Right Hand KB OH Hold
16 Left Leg Lunges holding KB (hanging)
1:00 Left Hand KB OH Hold
16 Right Leg Lunges holding KB (hanging)

If you drop the KB during the hold, the minute stops. Minute resumes once KB is OH

Intermediate

3 Rounds for time
:45 Right Hand KB OH Hold
8 Left Leg Lunges holding KB (hanging)
:45 Left Hand KB OH Hold
8 Right Leg Lunges holding KB (hanging)

Barbell Club

Power Clean - 70% x 2 x 5
Power Jerk - 60% (of split jerk) x 2 x 5
Push Press - 70% x 3 x 3
700 m row @ 75% effort

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