1) Clean Hi Pull 7 x 2 (100%) not touch and go, return bar to floor and reset
2) Clean Deadlift 7 x 2 (>100%) not touch and go, return bar to floor and rest
- banded side steps at some point during 1+2 4 x 12'
3) In teams of 4 (5 if the class dictates)
15 min As many reps as possible
Cal AB
Burpee box overs (24/20)
Deadlifts (225/155)
V-ups
Any order of exercises. Assault bike paces the workout. Rotate 20/15 cal on AB
4) 8 minutes for as many meters as possible on rower
Every 2:00 starting at 0:00 Hold a L-sit for a total of :30
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