Welcome our newest Intern Coach to the team! Congrats Danny on passing the CF-L1!

Warm Up:
2 Rounds
50 ft Broad Jumps
10 Wall Balls

Mobility:
4 Mins per Leg Rolling glutes/hips/quads

Strength: 10 min
3 Sets (no supersets)
8-12 Back Squat

Metcon: 15 min cap
40-30-20-10 For Time:
Wall Balls 20/14
Box Jump 24/20

Elite Competition Class

1. Gymnastics 20 min

Establish M.E Set of Strict Ring Muscle Ups (If Less than 4, use band for strict – goal is to build strength in this capacity so find the right band that makes 4-6 reps challenging. If more than 8 then add weight)

Establish M.E Set of TTB w/o dropping from bar

Followed by 2 Supersets – Fewest sets possible
70% of M.E Strict Ring Muscle Ups (kip at failure but it is acceptable to rest a bit)
60% of TTB
Rest 2-3 mins

2. Bench Press 12 Min6 Rep Max

3. Conditioning 30 Min Cap
50 Rounds for time:
1 Muscle Up
2 HSPU
3 Hang Power Cleans (95/65)