30 Minute Class Workout
Metcon (Weight)
For 25 minutes, start a new round every 5 minutes.

1 5 minute round = 2 full sets of the following. Rest in the remaining time before starting over at the next 5 minute interval.

Choose a load that allows you to complete two full sets within the 5 minute cycle. All barbell work should be completed as one big unbroken set.

6 Burpee over Bar
5 Deadlift
4 Hang Power Clean
2 Thruster
1 Shoulder to Overhead
10m Overhead Carry