12-9-6-3
Burpee
DB Hang Squat Clean Thruster, 22.5/15kg
Pull-up
Post time in comments.
STRENGTH
Shoulder Press 3-3-3
Push Press 3-3-3
Push/Split Jerk 3-3-3
Post heaviest 3 rep of each movement.
MONOSTRUCTUAL
5 x 500m Row
Rest as needed between efforts.
Post fastest 500m time in comments.
TRIPLET
3 Rounds
30 Wall Ball 10/7kg
20/15 Cals Bike
10 Deadlifts 60/45kg
Post time in comments.
LUNCHTIME CLASS ONLY
5 Rounds
400m Run
20 Swings 24/16kg
Post time in comments.
PARTNER
Teams of 2
42-30-18 reps
Squat Clean 60/42.5kg
KB Press Ups
Post time in comments.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.