Warm up

200m run
20 SPC
20m Banded walk
10 inch worms
200m run
20 SPC
20 Wall balls
30sec Keg stretch
200m Run
20 SPC
20 Kipping swings
20m Sampson

Class

Back Squat
3 Sets of 9 (67-71-75%)

“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters 22.5/15kg