6:00am Class and 5:30pm Class

A: Warmup
300m run or row
15 bb good mornings
25 empty bar back squats

B. Every 2 min for 12 min
3 back squats
*build over sets. record heaviest lift

C. 10 rounds for time:
16 db hang clean and jerk. 50/35. 8/arm
8 burpee to a plate

D. 3 min amrap:
Chin-ups.