Monday

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: Pushup plank>Squat hold>Ring support>Handstand hold

Metcon: Tabata (8 intervals of 20/10 w/ 60sec transition) Do not alter ordering.
KB/DB snatches 55/35 (Switch arm every interval not every rep)
RKB swings
Goblet squat
Jump squat
Air squat

Post sum of five lowest. Train HARD! Max effort is important--don't hold back for the sake of numbers.

Wednesday

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
Tabata DU

Strength: Deadlift Warmup progression then 3x5reps AHAP

Metcon: 10 minute AMRAP
10x OH DB Box steps (unilat, 5 reps each side) 20" max box, knee should be at 90degrees, no Rx wt. for DB--go as heavy as you can solidly control and stabilize.
10x WBS 20/12

Post rounds and loads.

Friday

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then
3Rnds DOT drills, 20 sec each Front/Back then Side/Side then "V" rest 60 sec then repeat for 3
then
60 sec max reps Pushups, rest 60 sec, then 30 sec max Pushups

Heavy Metcon: 5RFT
12x Front squat 135/105 (no rack)
12x Cal row

Post time and load