1.) Lurong WOD Toes to the Sky
13 minute cap:
Row 50 cal
then 4 rounds of
10 Overhead Squat 115/75lb
10 Toes to Bar
**if time permits no. 2 will be done in class**
2.) Every 2 minutes for 20 minutes complete Clean Complex @ approx 70%
Floor to Hang, pause 3 seconds
Floor to High Hang, pause 3 seconds
Floor to Extension
Floor to High Pull
Clean & Jerk
note: reset as needed each time bar touches floor
*3.) 5 rounds
50m Kettle Bell Carry 1.5/1 pood
10 Kettle Bell Clean & Jerk (5 right arm/5 left arm) 1.5/1 pood
*4.) 10-8-6-4-3
Strict L-sit Pull-ups
Strict Handstand Pull-ups
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 
*6.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy