Release class tonight!!  Don’t forget to wear socks !

Warm up

• 20 glut bridges 
• 10 hollow rocks
• 10 supermans 
• 40 fast high knees
• 10 single arm burpees , alternate arms
• 10 ring pulls 

warm up and review cluster

Strenght

Incline Bench Press 5 4 3 2 2  20 glut bridges

wod FT

21 clusters   115/85 – 95/65 3 Rope Climbs 15 clusters  2 Rope Climbs 9 clusters  1 Rope Climb

Scaled 

21 clusters  @ manageable weight 15 Ring Rows or 2 lying down rope climbs or 20 sec hangs 15 clusters  10 Ring Rows or 2 lying down rope climbs or 20 sec hangs 9 clusters  5 Ring Rows or 2 lying down rope climbs or 20 sec hangs