A:
8-6-6-6-6-6 Back Squats
6 sets of 15 Abmat Sit-ups w/o arm swing
Start a new round of both exercises every 2:30min. First set is warm-up

B:
For time of:
10-15-20-25-30-35:
Overhead Lunges, 20/15kg Plate
10-12-14-16-18-20
Hang Power Snatches, 35/25kg
5-10-15-20-25-30:
Cals on Rower / Assault Bike

Time cap: 17 min


ADVANCED CLASS

A:
Banded Muscle up drills in low rings

3 Rounds:
5x Hips to rings
5x heels to butt + transition (without the dip)
5x toes+hips+heels + transition – with the dip (KIP THE DIP)

3x MU complex 1-3 reps of each movement.
Rings Swings
Chest to Rings
Transition
Muscle up
Kipping dip

Scaling option: 3x ring swings + 3 chest to rings

B:
4 x Amrap 2 min on 2 min off
1)
300/250m Row
Max reps Muscle Snatch 25/32,5kg

2)
10/14 Cal Assault Bike
Max reps Wallballs 9/6kg