3-4 SETS
3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep
12/12 Kneeling Banded Twist
7 Deck Squats


80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups or ring rows

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups/ pull up or ring row

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 mu/ chest-to-bar pull-ups/ pull up or ring row

15 min cap

Coaching note: if someone is close to finishing and there is time left in class use you judgement and let them continue if they want.