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Get loose - PVC pass thrus, shoulder circles,

run 400m
walking high kicks, broad jumps,

5 x 5 air squats, 1 inch worms

2 min bike for calories
2 min row for calories
2 min wb sit-up for reps

21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

buy in 5 cal bike
3rds
run 200
10 jump squats
10 push ups
buy out 5 cal bike

Coach will review progression
then 15min to build to 1 rep max

EMOM 40/20

1,3,5,7,9 - OH SQUAT 60-70% 1RM
2,4,6,8,10 - KB Swing 53/35, 44/25,35/18

5,3,1
wall walk
rope climb

ON OWN:
get loose - recommend 200m jog and RED LINE static and dynamic stretching

AS GROUP:
3 minutes EACH
ROW 30s work / 30s rest
Jump 30s work / 30s rest

40 Wall Ball dbl shot 20/14, 14/10
30 Box facing Burpee box jumps 24/20, 20/12
20 Ring row
10 G2OH 155/105, 135/95, 115/75, 95/65

3rds
hs hold
30s hold 30s rest

Get loose prior until 5 minutes after
then, 400 m run OR 500 m row
then, meet on red line for dynamic and static stretching

Bench
50x10, 60x10
70x5, 70x5
80x5, 80x5
70x10, 60x15, 50x20

50 pullups
1mile run (optional row)
50 pull ups

2 rds
100 DU (300 single)
50 weighted sit ups 45/25, 25/15