Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
Ring or Box Dips x 5-15 reps

Every minute on the minute x 4 rounds
Plank x 45 seconds

Every minute on the minute x 6 rounds
Sandbag Hold x 40 seconds

WOD

4 Rounds For Time

COMPETITIVE

50 Double Unders
25 Burpees
25 Box Step-ups (24/20)
25 Sit-ups

PERFORMANCE

50 Double Unders (Count Misses)
25 No push-up Burpees
25 Box Step-ups (24/20)
25 Sit-ups

LIFESTYLE

50 Single Unders
25 Elevated Burpees
25 Box Step-ups
25 Sit-ups