Pick any lift:
in 15 min establish a 1 rep max

plate clean and press:
1 min 45/25#

pick a run for time:
200,400,800,
mile run

Extra Innings: (must be done before class ends) pick your track: 1 or more
Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets
Legs: 3 sets of 10 back squat
Sweat: row, run, or bike tabata style for 5 min