“No, Coach. It Is NOT Wrong To Be Strong!” – Every DNR Hooligan

Warm Up: 5 Min Limit

Row 250 M or Run 200 M
Hollow Body Hold 1 Min
Row 250 or Run 200
Plank Hold 1 Min

Mobility and Set Up: 5 Mins
Roll Hip Flexors w/ KB Handle
Quad Smash

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

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 22 Min Cap – shorten run if needed
For Time:
400 M Run
50 Sit Ups
400 M Run
40 Jumping Lunges (20/leg)
400 M Run
30 V-Ups
400 M Run
20 Box Jumps (24/20)

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 3 reps @ 70% +10 lbs

2) Metcon:
Buy In: 10 Muscle Ups – Strict as long as possible
Then:
3 Rounds of:
7 Strict Press (115/75)
15 TTB
20 Wall Balls (20/14 – 10’ target all)
Cash Out: 10 Muscle Ups