Warm-up:
row/bike/run on your own
5 mins into class as a grou
bear crawl down
crab crawl back
10 strict pull-ups
15 goblet squats
Skill/strength: 15 minutes into class
EMOM 10 mins Kipping HSPU (Pick a number that you can stick with the whole time)
Spend the rest of the time (farmer carry style) 45/25lb plates pinch with fingers each hand. Make every effort to pick up plates immediately after your last rep of HSPU. HSPU are regional standards.
Metcon: 30 mins into class
27-21-15-9
Deadllift 225/155lbs
Run, 200m
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