Warm up
200m run
20 Weighted GBs
20 SA Swings
20m Burpee Broad Jumps
200m run
20 Weighted GBs
20 Swing Arounds
20 SA Thrusters
200m run
20 SL RDLs

Class&Gz
TEMPO CLEAN DEADLIFT
7 Sets of 1

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
Scoring: Load

“NINJA TURTLE”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts 102.5/70
15/12 Calorie Assault Bike
Scoring: Time