Warm Up:
2 Rounds
200 M Run
6 Burpee broad jumps
10 Anchor Point T-2-B

Mobility:
Banded: Chest/Shoulder/Bicep/Lat

Strength:
3×8 Super Sets Climbing
Strict Press
DB Lateral Raise

Metcon:
With a running Clock:
1 Min Max Effort Russian Twist 15/10 plate
Then:
13 Min AMRAP
15 V-ups
10 KB Russian Swings 53/35
15 Box Jumps 24/20
Then:
1 Min Max Effort Russian Twist 15/10 plate

There is no transition time between Russian twist/AMRAP/Russian twist

Elite Competition Class

1) Gymnastics 15 min
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Muscle Ups – (same variation as M.E test)
TTB
3 Min Rest

2) 2 Rep Max 15 min
Snatch

3) 2 Rep Max 15 min
Bench Press

4) Strength Conditioning
10 Min AMRAP
2 Snatch (155/110)
3 Muscle Ups
4 Deficit HSPU