Class Schedule

A1. Overhead Squat, 32X2, 5-7 reps, 4 sets, 90sec rest
A2. Ring Row, 2121, AMRAP at tempo, 4 sets, 90sec rest
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP K2E
REST 3:00
+
5:00 to complete:
600m Run @ 80-85% effort AMRAP Burpee
REST 3:00
+ 5:00 to complete:
600m Run @80-85% effort
AMRAP Thruster (45/33)

Coach's Note: Conditioning pieces can be interchanged to accomodate class size and equipment....

A1. Overhead Squat, 32X2, 5-7 reps, 4 sets, 90sec rest
A2. Ring Row, 2121, AMRAP at tempo, 4 sets, 90sec rest
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP T2B
REST 3:00
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP Burpee
REST 3:00
+
5:00 to complete:
600m Run @80-85% effort
AMRAP Thruster (95/65)

Coach's Note: Conditioning pieces can be interchanged to accomodate class size and equipment.
...

A1. Snatch Grip Deadlift on 2" block, 32X1, 4-5 reps, 5 sets, 1:00 rest
A2. Standing Press, 21X1, 2-3 reps, 5 sets, 2:00 rest
B. EMOTM, 10:00, 1-5 ring muscle ups
...