MONDAY

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: OH bar hold>Squat hold>still hang>Pushup plank (please don't drop the bars:-))

20 minutes: Push Press – 3 warmup sets working up to 2×4 AHAP work sets.

Heavy Metcon:
4 Rounds For Time
12 Deadlift 225,155
12 Strict Pullups
Run 200m
Post Time and Load

WEDNESDAY

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

Back Squat – Three progressive warmup sets then 3×5 AHAP

Metcon:
AMRAP 9 Minutes
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6...
Post total reps and load.

FRIDAY

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamics.
then backtoback:
12 min AMRAP(1)
200m DB/KB farmer's carry (you choose weight)
10 push-up with open Ts at top (Alt sides for total of 10)
Then
12 min AMRAP(2)
20 Wallball situps 20/12 (ball to your height on wall)
20 Burpees
Then
6 min AMRAP(1)
Then
6 min AMRAP (2)
Post Rounds+reps from last AMRAP only.

To scale, do CrissCross Pushups, or eliminate all but the Pushup, May elevate hand location to scale as well.