3 sets of 3 reps Overhead Squats
3 sets of 3 reps Front Squats
3 sets of 3 reps Back Squats
KIDS CLASS

Game 5 Rounds Of Bowling On The Rower (Try to row to 100m anything over or under is burpees 106m you do 6 burbees 94m you do 6 burpees)

Wu Go Through The Three Moments

12 Min To Find A 3 Rep Max Over Head Squat
12 min To Find A 3 Rep Max Front Squat
12 Min To Find A 3 Rep Max Back Squat

BootCamp

Part 1: Strength

Work up to a Heavy 5 each arm of Dumbbell bent over row on a bench

Part 2: METCON

3 Rounds for Time:

200m Row

20 Ring Rows

20 KB Deadlifts

BARBELL
Snatch Complex 1 Snatch Pull + 1 Squat Snatch
2@ 55%
2@60%
2@65%
2@70%
1@75%
1@80%
1@80%
1@85%
1@85%
3X1 @ your opener No Pull