Saturday 1/7

I have the fat loss challenge/nutrition talk at 11am.  So you can do the 9am and 10am class or

9am
Finish warm-up with 5 mim EMOM
:30 plank + 8 box dips

With a partner for time:
1500m Row
then:
2 Rounds
80 Dubs
40 Air Squats
70 Dubs
35 Pull-ups
60 Dubs
30 HSPU

-divide however you like
30 min cap

10am
4 Rounds NFT
10 Bulgarian front racked split squats (5/5)
10 Bulgarian Ring Rows
10 Weighted push-ups

17 min AMRAP
50 Cal Row
40 Wallballs (20/14)
30 Burpees over the bar
20 Thrusters (95/65)
10 Muscle-ups

12pm:
Every 2:30 for 20 minutes for weight and reps
Begin each set with
Hang Clean + Front Squat + Hang Clean + Front Squat
then max effort muscle-ups until the 1:30 mark in the round.
rest 1 minute and repeat

7 rounds for reps:
:45 Max cal row
:45 Max Thrusters (105/70)
:45 Max Bar facing burpees
:45 rest

goal is 320+ reps