Warm Up:
D.R.O.M.S

Strength:
Loading Week One:
Back Squats 75% + 15 lbs of 1RM
6 x 6

Metcon:
“Partner Up” RX
100 M Partner Carry
100 Partner Squats (50 each)
100 M Sprint Together
100 Sit Ups (100 per person)
100 M Sprint Together
100 M Walking Lunges Together
100 M Sprint Together

Scaled
100 M Bar Carry
100 Bar Squats (50 each)
100 M Sprint Together
100 Sit Ups (100 per person)
100 M Sprint Together
100 M Walking Lunges Together
100 M Sprint Together

Elite Competition Class

1.  Strength
3×8 Front Squats
3×8 Bench Press

2.  Conditioning
OT2:00 x 10
3 Muslce ups
5 Deads, 275/185
7 Kipping HSPU – Open Standards