If you are a competitor who wants to compete do A-C before you do class. If you don’t want to compete you can do the class and then A-C if you want to do it all in one session.
warm up: 2k row + 5 rnds of Cindy
A) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
B) push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) 3 rounds
row 1000m + :30 rest + 400m run + 2 min rest
Optional:
2×800, 4×400, 6×200, 4×400, 2×800 (do this with partner. Rest while they run. Run while they rest.)
Second session.
Do class or
A) 3 minute AMRAPs
-Max legless rope climb
Rest 3 minutes
-max MU
Rest 3 minutes
-max pull-ups
B) 50 toes to bar in as few sets as possible. Men 2 and women 3 is ideal.
C) class metcon