Parents, Kids & KBS
Group Warm Up:
Run 200 together; quick joint mobility with entire group
Simon Says/Farmers and Lumberjacks

Focus:
Air Squat; demo other movements

WOD (all partner wods):
Kids 5-7
5′ AMRAP
Mirror Air Squats x 5 (parents and kids face each other and have to stay together)
Tandem Burpees x 7
Synchronized Jumping Jacks x 9

Water break

Then freeze tag for 5-10 minutes with Kids 8-10

Kids 8-10
8′ AMRAP
Mirror Air Squat x 10 (synchro)
Tandem Burpee x 10 (synchro)
Box Jump/Step up/Russian KBS x 20
(depends on the kid — if they can keep a flat back; parents/kids divide reps however)

Then freeze tag for 5-10 minutes with Kids 5-7

Teens/Adults/Adult Kids (divide reps however)
14′ AMRAP
Wall Ball x 20
Burpee x 30
KBS x 40

10 am and 11 am classes
Essentials:
A.
12min EMOM
Power Snatch + OHS +Hang Power Snatch + OHS (Empty Barbell)

B.
3 Sets
Support Hold on Bar or Rings x 10-20sec
On the 2 min Marks

C.
21-15-9-3
Thruster 65/45
Bar facing Burpee

Fitness:
A.
12min EMOM
Muscle Snatch + Hang Full Snatch + Floating Full Snatch @50%

B.
3 Sets
L-Sit Hold on Parallettes x 10-20sec
On the 2 min Marks

C.
21-15-9-3
Thruster 95/65
Bar facing Burpee

Performance:
A.
12min EMOM
Muscle Snatch + Snatch High Pull + Hang Full Snatch @50%

B.
3 Sets
Strict Toes to Bar to Inverted Hang x 3-5 reps
On the 2 min Marks

C.
21-15-9-3
Thruster 95/65
Bar facing Burpee