Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 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

2. 15-10-5 of muscle cleans and ring dips

3. "Diannie"

In teams of 3, 50 Double-unders 50 Sit-ups 10 Deadlifts 40 Double-unders 40 Sit-ups 8 Deadlifts 30 Double-unders 30 Sit-ups 6 Deadlifts 20 Double-unders 20 Sit-ups 4 Deadlifts 10 Double-unders 10 Sit-ups 2 Deadlifts

Competitors: 315/250lbs

CrossFitters: 250/175lbs

Novices: TBD

Teams rotate when each athlete has completed the work at his/her station. If Athlete A is struggling with her/his double-unders, and B and C have completed their sit-ups, B or C can volunteer to complete A's double-unders so they can move on.

With time remaining, mobilize.

Have fun!