New Sign is up. Too Legit to Quit

Warm Up:  5 Mins
Pizza Delivery

Mobility and Set Up: 10 Mins
Static Stretch Legs and Roll Hips

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: 15 Min Cap
3 Rounds For Time:
4 MU or 12 C2B
16 OH Lunges (115/75 –  8/leg)
200 M Run

Cool Down:
Stretch Legs and Chest

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 2 rep @ 80% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

3) Conditioning
16 Min AMRAP
200 M Run
4 Hang Power Cleans (165/115)
4 Squat Cleans (165/115)
*Perform 6 Rope Climbs at anytime during the workout* No Jumping to grab the rope.