Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 15-10-5 of muscle cleans and ring dips
2. 15-10-5 of calorie row and GHD sit-ups or tuck crunches
3. "Tag Team More Mano-a-mano Than Tête-à-tête" In teams of two, two rounds for total reps of AMRAP 2 pull-ups Rest 2 min AMRAP 2 burpees Rest 2 min AMRAP 2 kettlebell swing Rest 2 min AMRAP 2 burpees Rest 2 min
Athletes alternate work and rest intervals.
Level III: chest-to-bar pull-ups, American swing, 70/53lbs kettlebell Level II: American or Russian swing as appropriate, 53/35lbs kettlebell Level I: Three rounds not for time of 10 ring rows, 10 burpees, 10 kettlebell swings. Rest 30-60 seconds between sets.