CFDNR Hooligan Running Club is running Pineridge at 5:30pm

Warm Up:
5 Min To complete
250 Row
Then For Time
100 Double Unders

Mobility:
2 mins per side Triceps Smash

Strength: 12 mins
3×8 Giant Sets Climbing
Bradford Press
DB Lateral Raise
DB Revers Fly

Metcon: 15 mins
Complete 5 rounds of 2 Min AMRAP
3 Push Press RX135/95 Scaled 95/65
6 Thrusters RX135/95 Scaled 95/65
25 Double Unders 2:1 singles
Rest 1 Min Rest

Elite Competition Class
1.Gymnastics 15 mins
3 Supersets
Strict Pull-ups  –  (90+1 rep / 80+1 rep  / 70+1 rep)
Hollow Hold (95/85/75)
3 Min Rest

2) Bench 15 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

3) Metcon:
Partner Workout
4 Min AMRAP Sled Push
4 Min Rest
4 Min AMRAP Handstand Walk
4 Min Rest
4 Min AMRAP Thruster 165/115

4) Midline:
2 Rounds:
1 Min V-ups
1 Min Hip Extension
1 Min Plank Runners