Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. "Ten in the Hole": 1-2-3-2-1 back squat positional drill, 10 sec in 3, three sets

4. EOMOM 14 2 Back squats @ 80%

5. "The Chief" AMRAP 3 3 Muscle or power cleans 6 Push-ups 9 Air squats

Rest one minute and then repeat for a total of five cycles. Each round begins with cleans. Score is total number of reps.

LIII: muscle/power cleans @ 135/93lbs LII: muscle/power cleans @ 105/73lbs, box push-ups if necessary LI: 10 rounds not for time of 3 muscle cleans, 4 push-ups, 5 air squats

3. With time remaining, foam roll. Have fun!