Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength: Front Squat 5-3-1+ (75-85-95% of your W1RM) (15 min) Bench press 5-3-1+ (75-85-95% of your W1RM) (15 min)

Remember, warm-up sets for both exercises are 40% x 5, 50% x 5, 60% x 3.

2. Conditioning: Five Four rounds for time of 10 Overhead squats 10 Ring dips

Competitors: 95/65lbs CrossFitters: Overhead squats or front squats, 95/65lbs Novices: scale as appropriate

This couplet will repeat each front squat/bench press day. When you can complete all four rounds of 10 reps of overhead squats unbroken, next time add 5lbs. 10 minute cut-off.

3. Cash-out: Four rounds not for time of 5 Glute ham raises or back extensions 10 Triceps press downs

Have fun!