Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings (concentrate on position: hollow-->superman). Accrue one minute of L-sit in three 20 second efforts.
If you don't have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Take fifteen minutes to find your bench press 1RM.
3. "Lynne" Five rounds not for time of Bench press for max reps Max rep pull-ups
Competitors: bench press @ body weight
CrossFitters: use 60% of your bench press 1RM
Novices: bench press 10-10-10-10-10 (going up in weight each round), superset with 10 pull-ups.