Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 20, do one Turkish get-up.

2. Technique review: the rope climb.

3. "Frances Ha" In teams of three, AMRAP 20 1 Rope climb 5 Handstand push-ups 10 Lateral barrier hop burpees

Competitors and CrossFitters: as rx'd. If you're going to rope climb, wear appropriate attire: tall socks or long pants.

Novices: 10 rounds not for time of 1 plank climb, 3 down dog pike press, 3 burpees.

If you are planning to do the 5-3-1 Total on Sunday, DON'T do this workout. Come in to foam roll and mobilize.

Have fun!