All Classes 

Super Front Rack 2:00min ea.
Samson 2:00min

Warmup

3 Rounds
30 Double Unders (60 jump rope + Tuck Jumps)
5 Pushups
10 Balance beam Lateral bounds
*(using balance beam as obstacle, stand to the side, and jump over it using both feet. Land softly.)

Advanced/Intermediate

3 X 6 straight sets, 4 sec. Pause Squats
(use same weight from Tuesday or 60% 1RM, whichever is heavier)

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FOR TIME:

21-15-9
KTE
Burpees

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