Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 Yoga Pec Stretch + 10 Plank Shoulder Taps
10 PVC Bent Over Lat Stretch + 10 Scapula Commando Pullups
3 x 3 Barbell Deadlift Stretch Cycle + 5 Hang Power Snatch
Box Formations

Strength
A. Snatch Deadlift to Above Knee + Pause 2 sec + Hang Power Snatch
6 sets of (1+1) x 2
Rest 2 minutes. Find max.
B. Commando Pullups, alternating
X0X1 tempo
4 sets of 4
Rest 90 seconds.  Find max.

Energy System Development (ESD)
8 min AMQRAP
15 Hand Release Pushups
14 Kettlebell Figure 8 to Reverse Goblet Lunge (Heavy)
*80-90% ME

5 minute cooldown.

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