zekeZeke D.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up C: practice Turkish get-ups for ten minutes.

Or

Every :30 for ten minutes, do one Turkish get-up.

2. "Fran"

Level III: 21-15-9 reps for time of thrusters (95/65lbs) and pull-ups.

Level II: AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.

Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.

Level I: six rounds of 5 thrusters, 5 pull-ups.

3. Deadlift 5-5-5-3-3-3. Work up to a heavy triple. DO NOT TOUCH AND GO. Once the bar has been returned to the ground, pause and adjust your set-up before lifting it again.

4. 21-5-9 GHD sit-ups or get-up sit-ups w/ barbell. Rest one minute between sets.

Have fun!