Warmup

Row 500m then 2X: 16 lunge w/ twist, 10 push-ups, 10 jump pull-ups, 2 samson stretch

All Classes

10:00 Double Under Skills

Advanced

Double Under Max Unbroken Reps - 3 attempts

Tabata Intervals (:20 work, :10 rest, for each movement, count total reps)
High Knees
Squats
Slam Balls

Intermediate

Double Under Max Unbroken Reps - 3 attempts

Tabata Intervals (:20 work, :10 rest, for each movement, count total reps)
High Knees
Squats
Slam Balls

Barbell Club

Power Snatch - 70% x 2 x 5
Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
OH Press - 3 x 5
6 sets; no rest:
30 sec jump rope
5 pull-ups
5 push-ups

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