MONDAY

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

Deadlift – Work up to a heavy triple for 3x3reps (Should be close to 80-90% of your 1RM)

Metcon: 4 RFT
24 Cal row
12 Front squats 135/95 (May use rack if desired)
Post time and load

WEDNESDAY

Pre-class: General warmup (MOVE)
In-class:
5-10 minutes group dynamic stretching.
then
Metcon:
32 mins (8 rnds) (Continuous one minute clock)
min 1: 12 pull-ups
min 2: 15 Box jumps (24/20)
min 3: 20 WBS
min 4: 10 ring dips
Advance stations regardless, Score is total reps and load

FRIDAY

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

Squat Clean – Warm progressively to heavy singles, 10×1 (AHAP or @80-92.5% of 1RM Squat Clean if known)

Heavy Metcon for time:
30-20-10
Ab-mat sit-up
Push Press 115,85
Hang Clean 115,85