Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)

2. Warm-up F: three rounds of deadlift x 3, power or muscle clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3. (Novices: press x 3 x 3, omit push press and push jerk) (10 min)

3. Press 3-3-2-2-2-1-1-1-1. Go up in weight every set to find your heaviest single for the day.

4. "Lurong Paleo Challenge WOD #2" 100 Burpees 100 Kettlebell swings.

12 minute cut-off. Athletes may can partition exercises and reps as desired (e.g., 100 then 100, five sets of 20 and 20, ten sets of 10 and 10, etc).

Competitors: 1.5/1 pood kettlebell CrossFitters: 1 pood/25lbs kettlebell or dumbbell Novices: 50 kbell swings and 50 burpees, scale kettlebell weight and exercise volume as appropriate

NOTE: If you are during the Lurong Challenge and need to go as Level 3, 2, or 1, let your instructor know. Have fun!