September 1, 2016

A. Warm Up

2-3 Sets
Row 150
5 Burpees
25 Double unders 
5 Single arm kettlebell swings at light weight. 

B1. Front Squat - 4x2-3 (Superset)

B2. Back Squat (AMRAP 30 seconds)
Try to stay on the same clock as a class. 30s AMRAP Back Squat with same weight as the front squat. Rest 30s before part B3

B3. Weighted Pull Ups (3-5 reps)
Repeat B1-B3 a total of 4 times. Start a new round every 4-5 minutes. 

C. Metcon (Time)

For Time: 
15 DB Thrusters 
15 Burpees
15 DB Hang Squat Cleans 
12 Burpees
15 DB Front Squat
9 Burpees

Due to a limited number of DB's, we will remain flexible with weight section. Just make sure its a challenge to finish and each DB movement shouldn't be done unbroken except for the front squats. 
50/35 would be RX Plus 
40/25 RX and scaled will vary based on experience.