MITTE

Core Baseline: work up to 5 RM Overhead Squat

then for time:

100 Back squats (using 5RM OHS weight)

5 burpee penalty when the barbell comes below the shoulder or the athlete pauses for more than 3 seconds.

Cashout/Core Baseline:  as many situps as possible in 2 minutes

WEILIMDORF

Core Baseline: work up to 1 RM Overhead Squat

then for time:
100 Back squats (using 60-75% of 1RM OHS weight)

5 burpee penalty when the barbell comes below the shoulder or the athlete pauses for more than 3 seconds.

Cashout/Core Baseline:  as many situps as possible in 2 minutes

MITTE
Row technique
pull-up technique

then

1000m row

then 2 rounds:
20 pullups (ADV 30)
30 KB swings (24/16)

then
1000m run

then 2 rounds:
20 T2B (ADV 30)
30 Box Jumps


Cash-out:  3 attempts (competition with class) pinch holding plates (10/20)

WEILIMDORF
Row technique
pull-up technique

then
1000m row

then 2 rounds:
20 pullups (ADV 30)
30 KB swings (24/16)

then
1000m run

then 2 rounds:
20 GHDs
30 Box Jumps


Cash-out:  3 attempts (competition with class) pinch holding plates (10/20)

MITTE

2-3 attempts at Max
500m Row

Then,

T2B Kipping Skill

Then,

10min AMRAP
3 Toes to Bar
3 Hand to Hand Kettlebell Swings (16/24)
3 Jumping Lunges
4 Toes to Bar
4 Hand to Hand Kettlebell Swings (16/24)
4 Jumping
And so on...

WEILIMDORF

20m Farmers Carries, work up to heavy set

Then,

T2B Kipping Skill

Then,

10min AMRAP
3 Toes to Bar
3 Hand to Hand Kettlebell Swings (16/24)
3 Front Rack Walking Lunges (30/40)
4 Toes to Bar
4 Hand to Hand Kettlebell Swings (16/24)
4 Front Rack Walking Lunges (30/40)
And so on...