“First Class”

21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Rope Climb

Weight: 165/115

21-15-9-6-3
Front Squat
Burpee Over the Bar
5-4-3-2-1
Strict Pull Ups

Weight: 135/95

15-9-6-3
Front Squat
Burpee Over the Bar
15-12-9-6-3
Ring Rows

Weight: 115/75

WOD GUIDANCE & GOALS
This is a SPICY one for your legs! Choose a weight for the front squats that you HAVE to break the set of 21 front squats into 2-3 sets. The first few burpees your legs will feel heavy, but once you’re a few reps into a set pick up your pace. Each rope climb will take around :10 to complete, try to stay on this pace or reduce reps. Target 12 minutes.

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