That moment when you complete a lift you didn't think you were going to make! Here is the triumphant PVCF athlete, Karen Murley-Kells!



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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Warm up muscle cleans (5 min)

3. “Puissance” In teams of two: AMRAP 6: Burpee Box Jump Overs Rest 6 min AMRAP 5: 10m Shuttle Runs Rest 5 min AMRAP 4: Muscle cleans Rest 4 min AMRAP 3: Wallball Shots Rest 3 min AMRAP 2: Pull-ups

This one is “I go, you go.” Score is total reps from all rounds.

LIII: box @ 24/20”, muscle cleans @ 115/83lbs, wallballs @ 30/20lbs LII: box jump as appropriate, muscle clean as appropriate, wallball as appropriate, pull-ups as appropriate LI: four rounds not for time of 10 box burpees, 10 x 10m shuttle runs, 2 x 5 muscle clean, 10 ring rows, resting as necessary

Have fun!