Be sure to do your ten minutes of pre-class dynamic flexibility work IN REVERSE ORDER. 1. EMOM 20 minutes, 1 Turkish get-up. Alternate sides. Go heavy.

If you consider yourself adroit at TGUs, do 2 on the same side per minute.

If your TGU are still developing, don't worry about the clock. Practice technique for 20 min.

2. "Molly Millions" EOMOM 20 15 Wallballs 15 Shuttle runs @ 10m

Competitors: 30/20lbs medicine ball CrossFitters: 20/14lbs medicine ball Novices: EOMOM 12, 6 wallballs, 10 runs

Score is wallballs/runs. 150/150 beats the workout.

Have fun!