Great weather, and amazing athletes!

Warm Up: 5 min
Plate warm up

Midline: 6 Mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups/ Tuck-ups

Strength: 5 Mins
5 Min Pull Up EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon:
5 rounds
35 Double-unders 2:1 Singles
12 Ring Rows

A 3 burpee penalty for every missed DU/SU and 3 burpee penalty for letting go of rings or resting in a none hollow position.
Penalties are applied immediately upon missing a DU/SU or loss of Hollow.

Post Score on white board.

Elite Competition Class

1. Power Snatch
2 Rounds:
AMRAP :20 Seconds – Power Snatches (155/105)
Rest :40 Seconds
AMRAP :30 Seconds – Power Snatches (185/135)
Rest :30 Seconds
AMRAP :40 Seconds – Power Snatches (205/145)
Rest 1:20

Repeat From 2 Weeks Ago

2. Conditioning 
5 Rounds For Time:
400 Meter Run
10 Squat Snatches (135/95)