Before Class Please -
Tack & Floss then:
10-15 reps
Wrist Circles
Elbow Circles
Shoulder Circles
Shoulder Taps
Shakiera
Shoulder Taps & Lat Flex
Dynamic Hug
Sgt Slaughter Arms
Torso Rotation
Hip Circles
Ankle Circles
Iron Cross
Scorpion
Monkey Pose
Spider
Russian Baby Makers
Cossaks
Leg Swings

For Time: (25 min cap)Pairs

Score = Time Taken to complete all reps.
Every rep not completed under the time cap = 1 second penalty.
(for example if you have 3 Thrusters remaining at 25 mins, your score would be 25:03)

21 x Wall Balls (9/6kg) A then B
21 x Clean (50/35kg) A then B
15 x Wall Balls (A then B etc...)
15 x Cleans
9 x Wall Balls
9 x Cleans
9 x Bar Muscle up
9 x Thrusters (50/35kg)
7 x Bar Muscle up
7 x Thrusters
5 x Bar Muscle up
5 x Thrusters

All reps must be complete before starting next movement

12 mins
Max Power Output of Clusters (You choose your weight)
Tag in/out
Every 2 mins complete 100m Row/Ski Each
Score weight x reps

3 rounds for time (shared equally) 10 min T/C

20x BBJO
30x AKBS 32/24kg