GROUP WARMUP
3 rounds –
5 beat swings -> pull-ups->muscle ups
5 barbell front squats -> push press -> thrusters
5 push-ups-> handstand push-ups
5 barbell hip hinges
5 hang power snatch
3 burpee -> bar facing burpees

GYMNASTIC AND BARBELL TEST
For time:
6 Ring muscle-ups (Intermediate/Masters: Chest-to-bar pull-ups)
6 Deadlifts RX 225/155; intermediate 185/125; Masters 135/95
6 Bar-facing burpees
12 Handstand push-ups
12 Power snatch RX 135/95; Intermediate/Masters 95/65
12 Bar-facing burpees
24 Pull-ups
24 Thrusters RX 95/65; Intermediate/Masters 65/40
24 Bar-facing burpees

ALTERNATE GYMNASTIC AND BARBELL TEST
6 Ring rows
6 Deadlifts
6 Burpees
12 Push-ups
12 Hang power snatch/clean
12 Burpees
18 Ring rows
18 dumbbell thrusters
18 burpees

MOBILITY
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 each side twisted cross

Free Sweat class today at 10 AM – bring a friend!