1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Back squat 3-3-3-2-2-2. Six sets to work up to a training max double.
3. "American Caesar" Ten rounds for time of 3 Muscle-ups 10 Kettlebell swings
Level III: ring or bar muscle-ups, 2 pood/1.5 pood kettlebell swung American style Level II: muscle-ups, band-assisted muscle-ups, or strict chin-ups. 1.5/1 pood kettlebell swung American or Russian-style. Level I: Six rounds not for time of 5 chin-ups or ring rows and five kettlebell swings. Rest 30-60s between rounds.
With time remaining, March mobilizations. Have fun!