Fitness / Performance:
A. EMOM x 10 x 3 reps
Speed Deadlift @60% (ish)
*performance can add bands here.
B. 5 min clock
500m Row
AMRAP kb Snatch / clean and jerk
70/53 – 53/35 * depending on phase & which movement they perform
Rest 5 min
C. 5 min clock
800m run
AMRAP bw bench press
* set up prior
**scale accordingly
***classes split in two teams; opposing 5 min amraps