Warm up
200m run
20m Bear Crawl
20 Banded PA
20 Banded GMs
200m run
20 SA Swings
20 SL RDLs
20 SA Thrusters
200m run
Class

Skills
EMOM x 15min
1st- 10 Kipping Swings
2nd- 5 Superman Rocks + 5 Attempts/Reps PU/C2B/Muscle ups
3rd- Double unders

Conditioning
“Girls Gone Wild”
On the 0:00… Girls Gone Wild Part #1 – “Fran”
21-15-9:
Thrusters 43/30kg
Pull-Ups
On the 4:00… Girls Gone Wild Part #2 – “Diane”
21-15-9:
Deadlifts 102.5/70kg
Kipping Handstand Pushups
On the 8:00… Girls Gone Wild Part #3 – “Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatches 62.5/43kg