Before class
Get warm
Mobility

Class warm-up
5 Front Squat 3 sec pause
5 Push-press 3 sec pause
5 Tap Swings
2 sets

Power
3-3-2-2-1-1-1 Cluster

Pull-up practice between each set

Power Endurance
For time:

7 Thruster, 40kg
7 Pull-up
3 sets

Rest 60 sec

5 Thruster, 50kg
5 Chest to Bar
3 sets

Rest 60 sec

3 Thruster, 60kg
3 Bar Muscle-up
3 sets

*Change your own weights