Pre-Class Warm Up: Roll, PNF, D2E+F,

Warm Up: Stick, DROM, B.B. Progression

Skill/ Strength:
7×1 Full Clean & Jerk

Met-Con:
10,9,8,7,6, 5,4,3,2,1
Front Squat 155/ 95
Shuttle Run

Finisher: Ring/ Bar Muscle Up Progressions