Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. EOMOM 8: 10 cossack squats (5/side), 3 skin-the-cats (by instructor permission only) or strict toes-to-bar

3. "The Polar Excess" AMRAP 6 of 5 box jumps, 10 ring rows, 15 push-ups Rest 3 min AMRAP 6 of 5 parallette shoot-throughs, 10 pistols, 15 American-style kettlebell swings Rest 3 min AMRAP 6 of 5 toes-to-bar, 10 burpees, 15 double-unders

Competitors: horizontal ring rows, 30/24" box, 70/53lbs kbell CrossFitters: 24/20" box, 53/35lbs kbell Novices: three rounds not for time of 10 push-ups, 10 squats, 10 kbell swings, 10 sit-ups.

Score is total reps.

4. With time remaining, MOBILIZE. Have fun!