Workout: Active Recovery
50x TGU @ 16kg (perform with strict form)
Then:
Swing Ladder R, L (25-20-15-10-5) alternate hand @ 16 kg, total swings 150 reps,

complete 3 rounds with sufficient rest

Workout: Class

3x (1-4) Pull up Ladder

Then:

3x (1-5) ladder

(Each parter does one set of each drill, then parter 2 goes. Climb the ladder with each circuit.)

1 Burpee

1 Double KBS

1 Double Kettlebell Cleans

1 Double Kettlebell Squat

1 Double Kettlebell Press

2 Burpee

2 Double KBS

2 Double Kettlebell Cleans

2 Double Kettlebell Squat

2 Double Kettlebell Press

3 Burpee

3 Double KBS

3 Double Kettlebell Cleans

3 Double Kettlebell Squat

3 Double Kettlebell Press

4 Burpee

4 Double KBS

4 Double Kettlebell Cleans

4 Double Kettlebell Squat

4 Double Kettlebell Press

5 Burpee

5 Double KBS

5 Double Kettlebell Cleans

5 Double Kettlebell Squat

5 Double Kettlebell Press

Then:

Snatches L, R (10-8-6-4-2)

30sec FLR per after each set of the ladder

Then:

Cooldown