Warm-up:

3 rounds:

10 Half-kneeling bottoms-up KB press (5 each arm)

10 Kang Squats empty BB

WL:

1) CJ complex:

5x1 Clean Pull + 1 Hang Clean + 3 FS + 1 Jerk, no misses, rest 90 seconds strict between sets

Strength and Skill:

2A) 4x8 Thruster AHAP, rest 90 sec

2B) 4x:45 sec ME C2B Pull-ups, rest 90 sec

Conditioning:

3) For total reps:

Perform as a chipper. 2 minute AMRAP, then 1 minute rest.

A) WBS

B) KBS

C) Airdyne

D) Rope Climbs

E) Target Burpees

Extra work:

Ideally, you would do this in the morning, then return to do class in the afternoon, or vis-versa. If that is not possible, rest until HR has dropped to normal after conditioning (70-90 BPM), then:

Aerobic capacity test:

1) 5k row for time.

HR between 145-150 BPM (yes, only 5BPM difference. Keep it in that window.

Postural restoration:

2A) 3 sets Deadbugs, 10 breaths

2B) 3 sets ISO Plank, 10 breaths