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The charming and talented Max R. pulling some heavy weight!

Do your ten minutes of pre-class dynamic flexibility work. Or do not. There is no try.

1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups

2. 15-10-5 of GHD sit-ups (or hollow rocks) and ring dips.

3. "Van McCoy"

In teams of three,

Three cycles of

  • AMRAP in one minute of 10m shuttle runs
  • Rest two minutes

Three cycles of

  • AMRAP in one minute of calorie row
  • Rest two minutes

Three cycles of

  • AMRAP in one minute of burpees
  • Rest one minute

No rest between cycles. For example, Athlete A should be getting ready to row as Athlete C is finishing his third shuttle run interval. Score is total reps for team.

LIII and LII: as rx'd

LI: 3 x 10 shuttle runs, 3 x 10 burpees, 3 x 10 cal row, resting 30-60 sec between efforts.

With time remaining, MOBILIZE. Have fun!

Level III: 70/53lbs kettlebells swung American-style, 24/20" box

Level II: 53/35lbs kettlebells swung American or Russian-style, 24/20" box

Level I: three rounds of 400m team run, 30 kettlebell swings (15/athlete), 20 burpees (10/athlete)

Have fun!