Warm Up:
Pizza Boy

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

Metcon:
40 Min cap
1600 M Run
300 Double Unders
75 Sit Ups
800 M Run
200 Double Unders
50 Sit Ups
400 M Run
100 Double Unders
25 Sit Ups

Elite Competition Class

1) Strict Press 20 mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Conditioning
15 Min AMRAP
200 yd sled 115/80
400 M Partner Farmer Carry 105/70 per bar
1000 M Row
M.E Snatch 155/110