A:(4)
4 sets, of:
Row / Assult Bike @15/12 cal
Hang Power Clean x 15 reps @20/15kg
Push Press x 15 reps @20/15kg
Rest :2 min

B:(FBB, BACK & BICEPS)
8 sets, of:
Bent over Barbell Row x 8 reps @60/35kg
Alt. Biceps Hammer Curl x 8 reps @15/10kg

C:(CROSSFIT)
21-15-9, of:
Boxjumps Over
Single Arm Push Press (Left then right) @15/10kg
Alternating Hang Power Snatch @15/10kg

OPTIONAL: (AFTER CLASS WORK)

Base Conditioning:
6 sets, of:
Row 500m @5k pace
Rest :2 mins