Warm Up:
3 Rounds
10 Hollow Body Swings
30 Sec Hand Stand Hold
10 Single Leg Broad Jump Squat (alternate legs)

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:
25 C-2-B Pull Ups
20 Hand Stand Push Ups
30 Box Jumps 24/20
20 Hand Stand Push Ups
25 C-2-B Pull Ups

Elite Competition Class

1. Conditioning
AMRAP 20:
Teams of 3 – Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20″)
6 DB Hang Squat Cleans (50/35#)”

2. Stamina Conditioning
EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)