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Warm Up: 5 Min Limit

2 Rounds
10 Unloaded Barbell Thrusters
10 Push Ups
30 sec plank

Mobility and Set Up: 10 Mins
Chest Smash
Roll Shoulder Ext. Rotators
Banded Chest Flies

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 12 Mins
12 Min EMOM
Min 1: 12 Burpees (finish by 50 seconds)
Min 2: 18 KBS (53/35)
Min 3: 5 Bench Press (Pick Your Weight and share a bar as necessary)

Cool Down:
Stretch til end

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon: 35 Min cap

1600 M Run
45 Box Jumps
75 Burpees
800 M Run
30 Box Jumps
50 Burpees
400 M Run
15 Box Jumps
25 Burpees