WARMUP: usually stuff

THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished

Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes

Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished

On the Grass:
 Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished

MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff

COT: yup