Warm Up:
250 Row
3 rounds
7 KB SDLHP
7 Push Ups

Movement of the Week:

3×8-10  of Victory

3×8-10 of Row

Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced

Metcon:
21-15-9
Hang Squat Cleans 115/75
Bar Facing Burpees

Elite Competition Class

1. Row Conditioning
3 sets of: 7x200m, :20 rest
Rest 1:00 between sets

2. Gymnastics Conditioning
4×18 Kipping HSPU
Rest 1:00 between sets

3. Barbell Conditioning
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145#)
3 Front Squats
3 Push Jerks

4. Stamina Conditioning
4RFT:
21 OHS (95/65#)
12 Bar-Facing Burpees