Warm Up:
2 Rounds w/ unloaded bar
7 Pendlay Row
7 High Hang Power Snatch
7 Push ups

Mobility:
Banded: Shoulder/tricep

Strength:
3×8 Super Set

KB/DB Single Arm Bent Over Row

DB Tricep KickBacks

Metcon:
Chase’s 22^nd BDay!
6 Rounds 22 Min Cap
22 Floor Press 55/45
22 Hang Power Snatch 55/45
22 Walking lunges
200 meter Run

Elite Competition Class

1) Gymnastics 15 min
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict HSPU – (same variation as M.E test)
Hanging L-Sits
3 Min Rest

2) 2 Rep Max
Deadlift

3) Conditioning For Time:
60’ Handstand Walk
10 TTB
10 DL (275/195 or 70% at most)
60’ Handstand Walk
12 TTB
12 DL (275/195)
60’ Handstand Walk
14 TTB
14 DL (275/195)
60’ Handstand Walk
16 TTB
16 DL (275/195)