All Levels:

 

A. Every 3 min for 30 min.:

12 cal Row

12 Deadlifts 185/135 lbs

12 Deficit push-ups

 *** Courtesy of CF Mayhem. ***

 

Advanced Class:

 

A. 3 Rounds of:

20 Front squats 45/35 lbs

20 Burpees

TC. 6 min.

 

B. EMOM 10 min:

3 Power cleans + 3 Front squats 205/135

*** SCALE as needed. No fails permitted. Power cleans must be touch-and-go. ***

 

C. 10 min. strict MU practice.

 

D. 4 Rounds for time:

400 m Run

20 Burpee box-jumps