Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
Every 6 minutes for 30 minutes (5 sets):
AMRAP 1:Max Rope Climbs
AMRAP 1:Max DB Snatch 50/35
Run 400m as fast as possible in remaining time
Score is total reps completed and time for each 400m piece.
LIII: as Rx’d
LII: Scale DB weight as appropriate, Scale to Plank Climbs as needed
LI: Every 6 minutes for 5 rounds
AMRAP :30 Plank Climbs, Rest :30
AMRAP :30 DB Snatch, Rest :30
200 m Run