Warmup
Super Dynamic Warmup
Instructor Mobility

10 minutes
Review/Practice skills for today’s conditioning.

Conditioning

“Circular Pie”
25 minute limit

Please note that for all levels, this workout includes an EMOM component. At the top of every minute, you must stop whatever movement you’re doing and perform the required number of double unders or jumping jacks before you continue with the workout. If you don’t complete them in a minute, start over the next minute. If you suck at double unders, do jumping jacks.

Levels 2-4

24-16-8
Cleans
Toes to Bar
EMOM 20 Double Unders

L4 – 155/125
L3 -135/95, 10 DUs (ONLY if you can’t string them together)
L2 – 115/75, hang knee tucks, 20 Jumping jacks

Levels 0/1

6x AFAP
12 Double Kettlebell Swings (or Cleans)
12 Hang Knee Tucks (Ball Up Situps if necessary)
EMOM 20 Jumping jacks