A) 200-250m Row
B) Rd 1: Crossover Symmetry: 8-10 x Row, Reverse Fly, Pull-down
Rd 2: 10 KB Swings + 10 KB Goblet Squats + 10 KB Taters
10 Diagonal stretch w/ 10s hold on last rep
10 Active pigeon pose w/ 10s hold on last rep
Green band front rack stretch (45s/side)
Limit yourself to 3-4 “heavy” working sets
Rest ~2min between working sets as needed
EMOM x 14 minutes:
Odd: 10 Thrusters (95/65)
Even: 10-15 Pull-ups
Min 5 Rest
Even: 8 Thrusters (115/80)
Odd: 10-15 Box jumps (24/20″)
Min 10 Rest
Odd: 6 Thrusters (135 / 95)
Even: 3-6 Ring Muscle-ups (Sub: jumping transitions (rig) ‘or’ burpee pull-ups)
Big classes may share barbells, start the second partner 1 min back.
Scale the weights as needed so that all thrusters sets are ideally done unbroken. Leave room to increase weight on each pairing.
10-20 x GHD Sit-ups
8 KB Snatch + 5 KB Windmills + 100ft overhead KB carry (Complete fully on the Right arm, then again on the Left)
(Beg athletes may skip the KB Snatch, or sub to a KB push press, or Clean + Press)
Go light enough that you can complete the whole KB complex unbroken with good shoulder stability.