Pre Class WU:
CF WU

In Class WU:
3 Rounds
10 Plate OH Lunges
10 Plate GTOH
10 Plate Squats

Part 1:
20 mins
20 rep squat cycle
Then
Hip Extensions
4 x 15

Part 2:
4 RFT:
Run 400M
20 Ring Dips

*courtesy of the main site