Warm up: (high priority)
10 min x 12 nose breathing burpees. Recover each minute with the mask or plugging one nostril.
Mobilize
A) 6×2 back squat at 80%(high priority)
B) 20 min clock(high priority)
10-20-30*
Cal row
15 Burpees over the rower
10-20-30*
Cal row
10 box jumps 30/24
10-20-30*
Cal row
5/3 muscle ups(1 set with quick transition off the rower :15 or so)
With remainder of the 20 minutes max wallballs 30/20 to 10'
Girls do 8-16-24 on the cal row.
C) class metcon
Accessory:
3×8-12 GHR* (4 slow and controlled to parallel plus 4 more with all the kip)
3×12-15 Russian swings AHAP
3×8 underhand Barbell row