New News:
Starting Today: Saturday morning classes will be 9:30 and 10:30. Rules still apply to signing up for class. If there is overflow you will be asked to wait until 10:30. 

Warm-Up
200 Meter Awkward Walk (kb overhead/kb at side. switch at 100)
2 Rounds
10 Push-Up
8 Hand Muscle Snatch
6 Kips (no Pull-Up)

Extra Warm
tABata
8 Rounds
20 seconds: Flutter kick
10 seconds: tuck crunch hold

Conditioning
0-12:00
AMRAP of...
12 Chest to Bar Pull-Up
15 Burpee
12 SDLHP (95/65)
Rest 4 Minutes
3 Rounds
15/12 Calorie Row
12 Power Snatch (95/65)
9 Burpee
12 minute Cap