5 minutes of Cardio before class
GROUP WARM UP
10 Power Positon Clean and Strict Press
10 Burpees
10 Scapular Pull-ups
7 Power Position Clean and Push Press
7 Burpee
7 Pull-ups
5 Power Position Clean and Jerk
5 Burpee Broad Jumps
5 Bar Muscle Ups (or Chest to Bar)

METCON
For time:
10-8-6-4-2
Clean and Jerk RX+ 145/105; RX 125/85; M55+ 115/75
Bar Muscle Up (Scale is Chest-to-Bar Pull-ups, Banded Pull-ups, etc.)
50 Ft Burpee Broad Jump after each set of bar muscle-ups DEMO HERE
**20 Minute Time Cap

ALTERNATE METCON
For time:
10-8-6-4-2
Power Position Clean and Push Press
Pull-ups in a band or Ring Rows
10 Burpees
**20 Minute Cap

MOBILITY
1 set of:
1:00 Twisted Cross each side
1:00 Straddle Stretch
1:00 Couch Stretch each side

HAPPY BIRTHDAY TO JENA (Sunday)!