2 min bike+60′ butt kickers+60′ bear crawl
A) class. Class skill should be about technique over load. Crisp, sharp movements only.
B) every 2:30 for 15 min
24/18 cal row+5 overhead squats from ground 245/165*
If this is easy add calories to the row.
C) 100 v-ups for time*
*w/2 power cleans 225/155 and 4 bf burpees emom until completed