Warm Up:
Hollow/Arch Holds

Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM

Strength:
“A5 Week”
3 Sets Unbroken Toe To Bar At 50% of your Max Effort T-2-B + 4 Reps
Example my max effort T-2-B was 40, then I will perform 4 sets of 24 unbroken T-2-B

Metcon:
“Randy” 10 Min Cap
75 Power Snatch 75/55

3 Min Rest

“Annie” 10 Min Cap
50-40-30-20-10
Double Unders
Sit Ups

Elite Competition Class

1.  Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2.  Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders