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
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 2:1 dips. 1.5/1 pood kettlebell swung American or Russian-style.
Level I: Six rounds not for time of 5 parallette or box dips and five kettlebell swings. Rest 30-60s between rounds.