8:00AM Class:

A. 100 bodyweight straight leg Deadlifts - 10-minute time cap. 

B. Complete as many reps as possible in 17 minutes of:
75 Wall Ball Shots, 10ft. Target (20/16)
55 Doubleunders
5 Bar Muscle Ups

C. L-Sit 5 x :15's/plank hold 5 x :30's

9:00AM Class:

A. With a running clock complete the following:
Minute 1: 3 KB. Swings/3 burpees
Minute 2: 4 KB. Swings/4 burpees
Minute 3: 5 KB. Swings/5 burpees
Rx: 50/35

Go for as long as possible, completing each number of reps within the minute.
Record number of minutes completed.

Rest 5 minutes then...
4 x 200 m. Sprints (rest 1 minute between/hold within 3 to 5 sec.)

Post load/time + reps for 8AM and completed minutes + run times for 9AM to Members Area or comments.