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

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. "Brian Wilson" In teams of 3, AMRAP 20 5 Handstand push-ups 10 Sit-ups 20 Front-rack barbell walking lunges

Level III: HSPU on red mats, GHD sit-ups, walking lunges @ 115/83lbs Level II: HSPU to one Abmat, or pike presses; GHD sit-ups or tuck crunches, walking lunges @ 95/65lbs Level I : 8 rounds not for time of 4 dumbbell presses, 6 sit-ups, 8 walking lunges

Have fun!