Wednesday 23 July 2025 (16:30 first class)

Warm-up
3x

20s squat hold
8 Air squat
8 ring rows
30s Bike
8 Front squat (bar)
8 Push press (bar)
4 Thruster (bar)

Workout
10-8-6-4-2
Thruster 50/35 (Scaling: DB thrusters)
Burpee Muscle-up (Scaling: Burpee + 2 C2B/2 Pull-up/1 Box MU/2 Ring Row) *DB Alternative: Every rep = 2 Double DB Hang Power Clean + 2 Box Step-ups