Strength:
20 Rep Max Back Squat
(add weight if possible from last time)

Conditioning:
“Burpee Jackie”
For Time
1000m Row
50 Thrusters 45/35#
30 Burpees 

Gymnastics

Kipping Pull
3 x 5 Kip Swings every 20 sec
3 x 5 Kips every 30 sec

Then

Break into teams or partners and work kipping pull ups/butterfly pull ups/kipping C2B/or butterfly C2B. Partners help to watch and coach those with you when not working.

Conditioning:

7 RFT
10...

Strength (25 mins) 

C&J – Build to a heavy single

Conditioning

10 min AMRAP
Power Clean & Push Jerk @ 75% of heavy single

**Cardio Option:
10 min AMRAP
10 Cal Bike
15 V-UP 

Only 12:30 and 4:30 classes!

20 min AMRAP

5 Weighted Burpee (Sandbag, DB, Plate. Athlete choose weight. Burpee with a ground to overhead with weighted object)
10 Box Jump
15 T2B