Connectivity: In class:
16 rounds for quality:
20 sec Arch hold 10 sec rest 20 sec Hollow hold 10 sec rest
1) Box Shoulder Stretch, 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts 3) Alternating EMOM for 10 minutes: On even minutes, starting at 0:00, ME L-hang. On odd minutes, starting at 1:00, ME Free-standning Handstand Hold
1) Find a 2RM Power Snatch
2A) 4X5 Weighted Pause Ring Dips, 3 sec pause at bottom 2B) Back Squat 5X3 AHAP, start at 85% and work your way up to a 5RM in 5 sets.
"Death by Burpees and Thrusters"
Complete 1 burpee + 1 thruster, then 2+2, then 3+3, then 4+4, each minute, on the minute, until you are no longer able to complete the allotted number of reps within the minute.