Warm Up

3 rounds

30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds hollow body to superman rolls
30 seconds scap pull-ups

Strength

5 rounds / 35 seconds work / 1 minute rest

Farmer hold building weight

10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold

WOD

Competitive:

3 rounds for time
20 thrusters (45/35)
20 kip swings
25/20 cal row

Performance:

3 rounds for time
15 thrusters (45/35)
15 kip swings
18/12 cal row

Lifestyle:

3 rounds for time
15 med ball thrusters (20/14)
30 seconds bar hang
15/10 cal row