A. Back Squats
5 x 3 (ascending weight)

B. 15 min AMRAP:
20 KB Goblet Squats (53/35#)
10 HSPUs
500m Row/400m Run/1K Bike

A. In 15 mins:
Establish 1RM Push Press

B. For Time:
600m Run
30 Clean and Jerks
600m Run

A. Deadlifts
E2MOM 5 x 5 @ 80%
EMOM 5 x 3 @ 85%
E:30s 5 X 1 @ 90%

B. 5 RFT
10 Box Jumps (30/24″)
10 T2B
200m Run

A. 10 min EMOM:
3 Hang Power Snatch, as heavy as possible

B. For Time:
10 to 1
Sumo Deadlift High Pull (95/65#)
10 calorie Row

A. In 15 mins, find heavy complex of:
2 Cleans + Jerk

B. For Time:
800m Run
20 Thrusters (95/65#)
400m Run
15 Thrusters
200m Run
10 Thrusters

C. 5 Rounds for Quality:
:30s on/:30s off
Medicine Ball Russian Twist

A. In 15 mins:
Muscle Up Skill Progression

B. For Time, 5 min time cap:
30 Muscle Ups

Scale options:
30 C2B Pull Ups
30 Pull Ups
30 Ring Rows (Low, Mid, High)
45 Banded Pull Ups
60 Jumping Pull Ups

C. Remaining class time:
Run/Bike/Row at conversational pace