Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Thrusters

Strict Press Demo / Practice / Form Checks

Strength

Push Press

Every 2 minute on the minute x 6 rounds

Strict Press x 5 reps building weight each set

* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

5 rounds for time, in pairs split reps as you’d like

COMPETITIVE

12 Burpee Pull-ups
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch

12 Hang Power Snatch (115/80)
* Partner A must hold their bar while partner B does their hang power snatches then switch

12 Overhhead Squat (115/80)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch

PERFORMANCE

12 Burpee Jumping Pull-ups
* Partner A must hold a dead hang while partner B does their burpee jumping pull-up then switch

12 Hang Power Snatch (65/55)
* Partner A must hold their bar while partner B does their hang power snatches then switch

12 Overhhead Squat (65/55)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch

LIFESTYLE

12 No Push-up Burpee Bent Over Rows
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch

12 Hang Power Snatch
* Partner A must hold their bar while partner B does their hang power snatches then switch

12 Overhhead Squat
* Partner A must hold their bar overhead while partner B does their overhead squats then switch