Warm Up: 5 Mins
6 min AMRAP
5 Kipping Swings
5 Anchor Point T-2-B
5 Hang Cleans
30 Sec Hand Stand Hold

Mobility: 10 Mins
2 Mins per leg: Banded Hip Stretch
3 Mins per leg: Barbell Quad Smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B 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:
7 Rounds
8 HSPU
9 Power Cleans  115/65
10 V-Ups

Post Score on white board.

Elite Competition Class

1. Conditioning
3 Rounds For Time:
600 Meter Run
21 Power Snatches (95/65)
12 Ring Muscle-Ups

Rest 15:00

2. Conditioning
For Time:
Buy In: 50/35 Calorie Assault Bike
Then, 3 Rounds:
100 Double-Unders
30 Alternating Pistols
15 Double Kettlebell Deadlifts

Walk Kettlebells 15 Meters Forward After Each Set of 5

Rest 15:00

3. Conditioning
For Time:
27-21-15-9
Calorie Row
Toes to Bar