Be sure to do your ten minutes of pre-class dynamic flexibility work. Warm-up A: 100 double-unders Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 reverse lunges (5/leg) Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. “Natasha" AMRAP 20 of 2 Muscle-ups 4 Box jumps 8 Pistols (alternating) LIII: 30/24" box LII: If you don't have muscle-ups, scale with band-assisted muscle-ups or 4 dips. 24/20" box. Scale pistols w/ single leg box squats or alternating reverse lunges if necessary. LI: 10 rounds not for time of 4 push-ups, 4 box jumps or step-ups, 4 alternating reverse lunges