Warm Up 10 min
3 rounds
7 Hang Power Snatch with Unloaded Bar
7 Back Squats with Unloaded Bar

Mobility: 5 mins
Barbell smash chest and bicep

Strength: 15 Mins
3×8 Super Set Climbing
Straight Bar Skull Crushers
Lat Press Down (use band and pvc)

Metcon:
3 Rounds
50 Squats
7 Muscle Ups (ring or bar/ banded or jumping) / 2:1 pull ups or ring row
10 Power Snatch 115/75

Elite Comp Class:
Gymnastics 15 min
3 Supersets @ the following %s
Strict HSPU – (90+2 reps / 80+2 reps  / 70+2 reps)
Hanging L-Sits (100 / 90 / 80)
3 Min Rest

2) Deadlift 20 mins
4 Rep Max
4 Reps @ 90% 4 RM
4 Reps @ 85% 4 RM

3) Conditioning
Fight Gone Worse
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
DB Thrusters 50/35 – Max Reps
Power Snatch 135/96 – Max Reps
Box Jump 34/28 – Max Reps (1 45# plate on box)
Shoulder to Overhead 135/95– Max Reps
Row – Max Calories