Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups
2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean and then front squat.
3. "Boogie With Stu" Squat 1-2-3-1-2-3-1-2-3 Strict toes-to-bar 3-6-9-3-6-9-3-6-9 Row 250m, Row 250m, etc.
Sequence is 1 squat, 3 t2b, row 250m, 2 squats, 6 t2b, row 250m, etc.
Competitors: back squat @ 80% 1RM. Row at your 5k pace. CrossFitters: back squat @ 70-80% Novices: work up to a challenging triple and then do two ladders of 1-2-3. Sub supine straight leg raises for t2b as appropriate.
This workout is not for time, but you'll have to keep moving to get it all done within 30 minutes. Have fun!