Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Press 3-2-2-2-1-1-1-1. Work up to your best single effort for the day.

4. "Eric Carmen" EOMOM 16 Even minutes: AMRAP 40s deadlifts Odd minutes: AMRAP 40s shuttle run 10m

Score is total reps.

Level III: 225/153lbs L II: 155/108lbs L I: EOMOM 10, 6 deadlifts, 10 shuttle run

With time remaining, mobilize. Have fun!