Warm Up: 7 Mins
200 M Row
10 Goodmornings
10 Olympic DL
10 Power Cleans
200 M Row
1:00 / Side Samson Stretch

Mobility: 5 Mins
2:00 / Side Trap Roll

Strength: 15 Mins
Olympic Lifting
3×5 Clean High Pulls (80-90% of Clean 1RM)
3×5 Olympic DL (100%+ of Clean 1RM)

Home WOD: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95) OR 10 DB KB DL + 5 / Side DB Power Cleans
Min 2: 250 / 200 M Row OR 50 DU
Min 3: Rest

Metcon: 15 Mins
15 Min EMOM
Min 1: 10 Deadlifts + 5 Power Cleans (135/95)
Min 2: 250 / 200 M Row OR .3 Mile Bike
Min 3: Rest

Elite Competition Class

Hill Sprints
1 Mile Warming Effort

7 Sets:
75m Hill Sprint
Rest 2:00 between sets (walk to base)

1 x 75m Recovery Hill Jog

Gymnastic Capacity
15 Strict Ring Muscle-Ups
45 Strict Handstand Pushups
Rest 2:00
10 Strict Ring Muscle-Ups
30 Strict Handstand Pushups
Rest 1:00
5 Strict Ring Muscle-Ups
15 Strict Handstand Pushups

STRATEGY

STRICT RING MUSCLE-UPS

• We will want to try and complete these sets with stringing together reps.
• By doing this we can take advantage of the tension created between reps and apply it to the next rep.
• Quick singles are an option but may require more effort to start each rep from a true dead hang.

STRICT HANDSTAND PUSH-UPS

• Each rep will start at the top of the handstand push-up.
• We want to think speed off the ground as soon as our head touches the floor.
• The moment our head feels the ground, we press immediately. We don’t want to come to a dead stop.
• A slightly externally rotated hand position will help with our press. Think thumbs slightly pointed towards the wall.
• When our head touches the ground, we should have a triangle formed between our hands and the top of our head.

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
Handstand Walk O-Course (ramp)
15 GHD Sit-Ups
Handstand Walk O-Course (stairs)
9 Barbell Bench Press (195/125)
Rest 1:00 between sets.

Handstand Walk Conditioning
On the 2:30 x 4 Sets:
35 Heavy Rope Double-Unders
75′ Handstand Walk

Odd-Object Conditioning
For Time:
800m Double DB Farmers Carry (70’s/50’s)
On the Minute, to include the 0:00:
3 Dumbbell Power Cleans