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Warm Up: 10 mins
Med Ball tic-tack-toe

Mobility: 6 min
Quad smash

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups
Russian Twist 15/10 plate
Flutter Kicks

Metcon: 15 Mins
3 Min AMRAP
Row for M
60 Sec Rest
3 Min AMRAP
Handstand Push-ups
60 Sec Rest
3 Min AMRAP
Wall Balls 20/14
60 Sec Rest
3 Min AMRAP
Sit-ups

Elite Comp Class:
1) Back Squat 20 mins
10×3 Across

2) Strict Press 12 mins
4 Rep Max
4 Reps @ 90% 4 RM
4 Reps @ 85% 4 RM

3) Conditioning 17 mins
3 Rounds:
2 Min AMRAP
3 Bar MU
10 Wall Balls 20/14
1 Min Rest
2 Min AMRAP
5 Strict Pull Ups
10 Wall Balls 20/14
1 Min Rest