Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – “Death by Burpees”
5 min AMRAP
Burpees

Warm Up
1200m run

Back Squat 5×5
Thrusters 3×20

WOD – “Elizabeth”
21 – 15 – 9
Cleans
Push Ups
*Advanced Lifters to use 60kg for cleans

Core
3 x30 second Rounds:

Knee Ups
Back Extensions
Russian Twists

Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups

DeadLift “Lite” 3×10

Mats
Ladders

WOD
2o Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
log your rounds

Practice Handstand  if there is time left in class.

Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel <>

Clean 5×5
Ball Cleans 3×15 (Dynamax Ball….ea group needs one)

WOD – “Diane”
21-15-9
Clean Pulls
Push Press

Russian Twist 3×30 Sec

Today will be the last chance to turn in a signed syllabus for credit.

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch 5×5
Russian Swings 3×20

WOD – “Chelsea”
30 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30