Connectivity: In class:
1) Tabata Arch holds 2) Tabata Hollow Holds 2) 3X8 Hips to rings or Arch/hollow swing on rings
Extra credit:
3) 1X10 Floor Levers + 10 second descent
WL:
1) Every minute for 7 rounds: 2 Snatches @70%
2) Every :90 for 7 rounds: 2 Clean and Jerk @70%
Strength/Gymnastics:
2A) 4XME Muscle-up, or 4X5-10 MU progression 2B) 3X8 RDL
Conditioning/Strength:
Extra credit, after class:
5" AMRAP:
Stone-to-Shoulder