scottScott C. photobombed by Mael

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

1. EOMOM 8, odd minutes: 10 cossack squats (5/side), even minutes: 10 kettlebell cleans or one-handed swings (5/arm)

2. "Grendel"

For time: 10 Deadlifts 50 Double-unders 8 Deadlifts 40 Double-unders 6 Deadlifts 30 Double-unders 4 Deadlifts 20 Double-unders 2 Deadlifts 10 Double-unders 25 Sit-ups 50 Double-unders 20 Sit-ups 40 Double-unders 15 Sit-ups 30 Double-unders 10 Sit-ups 20 Double-unders 5 Sit-ups 10 Double-unders

20 minute cut-off.

Level III: deadlifts @ 315/220lbs, GHD sit-ups Level II: deadlifts @ 80% of 1RM, GHD sit-ups or tuck crunches. If you are relatively new to GHD sit-ups, don't be dumb--you shouldn't attempt 75. Alternate rounds of GHD sit-ups and tuck crunches. If your double-unders are still developing, practice :90, :75, :60, :45, :30 for each 50-40-30-20-10 effort. Level I: six rounds not for time of 5 deadlifts, 10 butterfly sit-ups, and :90 of double-under practice.

With time remaining, do your February mobilizations. Have fun!