Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 30-40 L-sit knee extensions (8 min)

2. Deliberate practice: progression to pistols (10 min)

3. Deadlift 55-65-75-85-92% x 3

4. “The Gaffer” AMRAP 7 5 Front squats 10 Kettlebell swings

LIII: front squats @ body weight, 70/53lbs kettlebell LII: fs @ 135/95lbs, 53/35lbs kbell swing American or Russian style as appropriate LI: five rounds not for time of 5 front squats and 8 kettlebell swings

Have fun!