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Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EOMOM 8, odd minutes:10 cossack squats (5/side), even minutes: 8 kettlebell cleans or one-handed swings (4/arm)

2. "Queen Bitch" For time: 21 Deadlifts Rest one minute 15 Deadlifts Rest one minute 9 Deadlifts Rest one minutee 21 Sit-ups Rest one minute 15 Sit-ups Rest one minute 9 Sit-ups Rest one minute 42 squat thrust/tuck jumps Rest one minute 30 squat thrust/tuck jumps Rest one minute 18 squat thrust/tuck jumps

A squat thrust is a burpee without the push-up. Demo of squat thrust/tuck jumps (Do a better job than the guy in the video of jumping back into a strong, well-organized straight arm plank. Don’t sag.) Pull the knees high and outside for the tuck jumps. Athletes "of a certain age" should omit the tuck jumps.

Competitors: deadlifts @ 275/190bls, GHD sit-ups CrossFitters: deadlifts @ 225/150lbs, GHD sit-ups or tuck crunches Novices: three rounds not for time of 10 deadlifts, 15 sit-ups, 10 squat thrusts

Have fun!