From the mainsite

Competition Class

Strength

Skills&Drills

CONDITIONING
400m sled push 120/75
*march & never stop never stopping.
Rest 5min
3 Rounds 200m empty sled push
Start in sprint, slow down is ok, but do not stop
Rest 3min between efforts
CORE
3 Rounds for Quality
Tabata Plank w/ 45/35 plate
Alternating Side Plank Hip Taps
10 GHD Hip Extensions

MetCon

CLASS

10min EMOM 
odds: 1 Power Clean 
evens: 20sec Hand Stand HOld
3 Rounds for Time: 
7 Deadlifts 275/185
35 Wall Balls 20/14
Rx+ = 315/205