Fit class in somewhere. Before or after no matter. Even in the middle. If you have an injury or need to modify something do it.
1 mile assault bike+400 m run x 1
Row 250+15 Wallballs 30/20 x 4
A) 20 min EMOM
1 clean or 1 snatch
Go up as you feel necessary.
You know the drill… Get as heavy
as you can as fast as you can for
as long as you can.
B) 5×10 Strict hspu+10 strict ring
pullups+10 barbell rows 155/105
C) 30 toes to bar+30′ HSW+
30 thrusters 45/35 x 3 rounds