Warm Up:
3 Rounds w/ unloaded barbell
5 DL
5 Front Rack Lunges
5 Back Squats
Mobility:
Partner Roll Hamstrings 2 min/leg
Strength:
3 Supersets
8-12 Back Squat
5-8 Partner Eccentric Hamstring Curls
Metcon:
5 Min AMRAP
20 Thrusters (115/80) – 2mins or less
25 TTB – 2 mins or less
M.E Lunges
2 Min Rest
4 Min AMRAP
15 Thrusters (115/80) – 90 sec or less
20 TTB – 90 sec or less
M.E Lunges
2 Min Rest
3 Min AMRAP
10 Thrusters (115/80) – 1 min or less
15 TTB – 1 min or less
M.E Lunges
Elite Competition Class
1)Gymnastics 15 min cap
2 Supersets: 5 min
8 Dragonflags
8 Strict TTB
3 Supersets: 10 min
4-8 Deficit HSPU
8-12 Ring Push Ups
Rest up to 2 mins
2)Deadlift 10 min cap
8 Rep Max touch and go
3) Conditioning 40 Min Cap
Deck Of Cards: Reps equal face value – J = 11, Q = 12, K = 13, A = 14
Club = Toe-2-Bar
Diamond = Wallballs (20/14)
Spades = SDLHP (53/35)
Heart = Ring Row
Joker = 800 M Run
