Warm Up:
2 Rounds
5 Burpee Box Jump Overs
10 Jumping pull ups

Mobility:
Chest Smash 2 min/side
3 x 10 Banded 90/90’s

Strength:
3 Supersets
8 -12 Bench Press
M.E Push Ups – up to 25
Rest 2-3 minutes

Metcon:
15 Min AMRAP: No Transition Time
5 Min AMRAP Burpee Pull Ups
5 Min AMRAP Row For Cals
5 Min AMRAP Box Jumps (24/20)

Elite Competition Class

1) Strict Press 15 min
8 Rep Max

2) Front Squat 20 min
10×3

3) Strength Conditioning 15 min cap
3 Rounds For Time:
500 M Row
Then 5 Reps of Bear Complex (155/110)