Warm Up: 6 Mins
2 Rounds:
200 M Run
10 Narrow Push Ups
5 Hang Muscle Snatch
5 Hang Power Snatch

Mobility: 6 Mins
2:00 / Side Chest Roll
2:00 PVC Shoulder ROM

Strength: 15 Mins
5 Min Warm Up
Bench Press
8 @ ~75%
8 @ ~78%
6 @ ~82%
4 @ ~85%

Home WOD: 12 Mins
3 Rounds on the 4:00 (0:00, 4:00, 8:00)
14 Hand Release Push Ups
7 Hang Power Snatch (135/95) OR 10/Side DB Snatch
200 M Run

Metcon: 12 Mins
3 Rounds on the 4:00 (0:00, 4:00, 8:00)
14 Dips
7 Hang Power Snatch (135/95)
200 M Run

Elite Competition Class

Gymnastic Skill
1 Round, Not for Time:
1,500 M Run
150′ Handstand Walk
1,000m Air Runner (20/14 Vest)
100′ Handstand Walk (20/14 Vest)

Gymnastic Capacity
On the Minute x 5:
25 Double-Unders, Max Strict PHSPU (0″)
Directly into…
On the Minute x 5:
25 Double-Unders, Max Kipping PHSPU (14″/8″)

Conditioning
“Charlie Brown”
On the 15:00 x 2:
800m Run
60/40 Calorie Erg Bike
40/30 Calorie Row
200m Wreckbag Run (70/50)

Odd-Object Conditioning
Double Tabata Sled Pull
Task: 600m Sled Drag @ 75% Bodyweight

*Attached by harness, facing away from sled, operate in :40s on, :20s intervals.

Ruck March
60:00 Pack March (60/40)

Performance Power Training

Pre-Flight: Front squats, and finish with a quick burn of farmer carry and sprints

Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat, Max 1
AMAP @80%
AMAP @70%
*Compare to max 3, July 14th

GainCity:
4x
15 BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)

Afterburner:
5 Rounds, Work/Rest ratio 1:1
 https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).
**Same as last week, but more rest given this time. Meaning each round should be done with all out intensity.