Warm Up:
3 Rounds
5 Anchor point T-2-B
15 Sec Hand Stand Hold
5 Big Hollow Body Swings

Movement of the Week:

3×8-10  of 90/90

3×8-10 of Rear Fly

Strength:
5 Min EMOM
T-2-B
8 Beginners/Intermediate
13 Intermediate/Advanced

Metcon:
5 Rounds
10 Strict Hand Stand Push Ups
10 C-2-B Pull Ups
10 V-Ups

Elite Competition Class

1. Conditioning
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees

2. Gymnastics Conditioning
6×12 Kipping HSPU
1:00 Easy Ski erg between sets

3. Rowing Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets