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Warm Up: 5 Mins
400 M Run
15 Push Press Unloaded Bar
15 Power Cleans

Mobility: 10 Mins
Roll Triceps
Roll Posterior Shoulder
Roll Traps

Strength: 5 Min
5 Min EMOM
7-12 HSPU

Metcon: 20 Min Cap
For Time:
800 M Run
10 Strict Press (95/65)
20 Push Press (95/65)
30 Power Cleans (95/65)
800 M Run

Elite Competition Class

1. Running Conditioning
8-6-4
rest half the time

2. Gymnastics Conditioning
6 Legless Rope Climbs
rest 2 min
6 Legless Rope Climbs
rest 1:30
5 Legless Rope Climbs
rest 1 min
4 Legless Rope Climbs
rest :30
3 Legless Rope Climbs

3. Barbell Conditioning
EMOM 7:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

4. Conditioning
5 RFT:
15 GHD Sit-ups
15 Calorie Row
15 Burpee Box Jump Overs (24/20)