Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 21-15-9 reps not for time of calorie row and hang muscle clean + front squat, hang power clean + front squat, or hang clean (45/33lbs). (10 min)

2. Warm up to 90% of your deadlift 1RM. If you don't know that number, just work up to a challenging double. (10 min)

3. EOMOM 10 2 Deadlifts @ 90%

4. Banded overhead distraction 2 min/side

5. "Boot Party" Ten rounds for time of 10 Burpees 10 Pull-ups

LIII: as rx'd. 14 minute cut-off. LII: five to seven rounds, as appropriate for your level of experience. LI: four rounds not for time of 10 burpees and 10 ring rows

Have fun!