Depending on the size of the class, the first two workouts may be run at the same time with different groups. The objective is to practice WODs with the upper end of your repeatable skill – called a "stretch set." You’ll want to scale the reps on HSPU, Pull Ups, and Toes through Rings to reflect a set you could do unbroken if we put it in a repeat explosive format (no interfering exercise or cardio).

Metcon (Calories)
Every 2 min x 6
16 Alt. DB Hang Snatch
30 ft HS Walk/4 Wall Walk
Max Cal Assault Bike w/ remaining time
– score by assault bike calories
Metcon (Calories)
Every 2 min x 6
15 Pull Ups
Max Cal Row
– score by row calories

Scale the HSPU and Pull Ups to be a "reach set" – top end of your repeat explosive capacity (15 sec).
Metcon (AMRAP – Rounds and Reps)
12 min x
50 ft Kenny Crawl – 70/55
15 Toes through Rings
50 ft Kenny Crawl
15 Hand Release Push Ups