If You Can Dodge A Wrench, You Can Dodge A Ball

Warm Up:
8 Min
Dodgeball!

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Roll Quads / Glutes
Warm up Shoulders

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon:
Death By: Fran
Min 1: 1 Thruster (95/65) AND 1 Pull Up
Min 2: 2 Thrusters And 2 Pull Up
*Continue Climbing by 1 Rep Every Min Until Failure w/in a 60 sec period*
Cool Down:
Full Body Stretch to end of class
Elite Competition Class
1) Back Squat 15 Mins
1 RM
If done recently during Regular Classes then:
10 Min EMOM x 2 reps @80%

2) Strict Press 15 mins
10 min EMOM x 2 reps @ 80%

3) Conditioning –12 mins
4 Rounds
Complete 1 Round On the 3 Minutes:
3 DL 315/225
4 Bar MU
15 WB