Congrats Alli, TJ, Marie & Aleks for your 1st place win at Project Uplift! Thanks for representing the Hooligan Nation!

Warm Up: 5 Mins
10 Hand Release Push Ups
10 Ring Rows
2 Mins of DU or Practice
20 Banded Lat Press Downs

Strength: 18 Mins
5 Sets On the 3:00
1-8 Muscle Ups or 10 Pull Ups
*Lax Roll Lats / Chest During Rest or Banded Shoulder Stretches

Metcon: 18 Mins
18 Min Partner AMRAP
5 Bench Press (155/105 – Scale to remain unbroken)
8 C2B Pull Ups – Scale to Jumping C2B or Ring Rows
20 DU

1 Athlete must complete a full round while their partner rests then alternate

Elite Competition Class

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Midline Conditioning
4 Rounds, Each for Time:
15/12 Calorie Assault Bike
21 GHD Sit-ups
100′ Bear Crawl
50′ Handstand Walk

Rest 1:30 between rounds

Odd-Object Conditioning
3 Rounds:
50 Meter Heavy Yoke Carry
100 Meter Heavy Sled Push
150 Meter Front Rack Double Kettlebell Carry

Not for time, but moving with a purpose. Rest as needed between.

Performance Power Train

Thursday, Sept 20th, 2018
Jet Fuel:
-2 mins: Assault bike arms only or Ski Erg
-DB Iron Cross Walk
4x 10m→ 10m←
-Weighted Pushups
3×5
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Power Jerk
Max 1
*Compare to August 30th

GainCity:
-Floor Press
4×5 Heavy
-Pullups Superset
3x
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns
100 each

Afterburner:
20-16-12-8
DB Snatch (70)
Burpees Over DB