Have you noticed all of the familiar faces coming back in? Welcome back! Please remember to register for classes

Warm Up:
5 Min Limit
400 M Run
10 Wallballs
10 Hollow Kips Swings

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Goblet or banded squat stretch
Roll Glutes

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 18 Min Cap
Partner Workout: Alternate and Split Reps as needed
For Time: 40-30-20
Burpees
Deadlifts (225/155)

Core

1 Min M.E Hollow Hold
2 Min M.E V-Ups
3 Min M.E Sit-Ups

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 1 reps @ 90%

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
4 Sets
Largest Unbroken Set of HSPU (If less than 15 then complete 15 in as few sets possible)
Then Immediately:
Rd 1&3 1 Min M.E Sled Push
Rd 2&4 1 Min M.E Assault Bike
Rest ~ 2 Min