9 26 20

Class

A. 5 rounds
1:00 Max Cal Row
1:00 Max Lateral Barbell Burpees
1:00 Max Thrusters 95/65
1:00 Rest

B. 3 sets
:30 Plank
:30 Mountain Climbers
:30 KB Russian Twist
Rest 1:00 between sets

Home Workout (Bodyweight/Limited Equip)

A. A. 5 rounds
1:00 200m Run
1:00 Max Lateral Barbell Burpees
1:00 Max DB Thrusters
1:00 Rest

B. 3 sets
:30 Plank
:30 Mountain Climbers
:30 KB Russian Twist
Rest 1:00 between sets

WU: 2x
1 min bike or Row + 15 JJ + 15 Banded GM

BB5s

9 25 20

Class

A. FT
8 u/b sets of 30% of max sHSPU or pushups

B. AMRAP [20]
200m Run + 16/12cal Bike + 12 CTBPU + 8 single arm DB Snatch (70/50)

Home Workout (Bodyweight/Limited Equip)

A. FT
8 u/b sets of 30% of max sHSPU or pushups

B. AMRAP [20]
400m Run + 12 DB rows or PU + 10 jumping Lunges + 8 single arm DB Snatch

WU: 2x
15 JJ + 5 pushup to Down dog + 10 KBS + 2 sPU + 3 kPU