Everything is better with a smile!
Warm Up:
3 Rounds
5 goblet Squats
5 Russian kb swings
Mobility:
Quad crush 90 sec per leg
Strength: 12 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use Blue or Green band and pvc pipe)
https://www.youtube.com/watch?v=r34PR1mxzmU
Metcon:
With a 20 min Cap
100 Thrusters 75/55
EMOM 5 Pull Ups
Elite Competition Class
1)Gymnastics 15 mins
3 Supersets at the following decreasing %s of M.E Sets (90/80/70)
Strict Ring Dip – (same variation as M.E test)
Hand Stand Hold – Work on balancing away from wall. As many sets needed to accumulate %s
3 Min Rest
2) Deadlift 20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
3) Conditioning
150 Wall Balls
EMOM Perform 5 C-2-B Pull Ups