Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then TWO rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, 3 position (pockets, hang, floor) snatch (10 min)
3. "Sid & Nancy" Three rounds for time of Run 800m 15 overhead squats
Competitors: OH squats @ 120/83lbs
CrossFitters: OH squats @ 95/65lbs
Novices: scale load as appropriate, or, for those lacking the flexibility to overhead squat, 8 min of t-spine mob (2 min), 5 wall squats w/ 3sec hold in bottom position, 10 goblet squats. Then 3 rounds of run 800m, rest two minutes.
Cut-off is 20 min. Have fun!