Warm Up
8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 Scap Pull-ups
10 DB Push Press (light)
10 Negative Push-ups
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
WOD
For Time, In Pairs (you go- I go)
Competitive
40 Burpees
60 Pull-ups
80 Wall Balls (20/14)
100 Single Arm DB Snatches (50/35)
120 Ab Mat Sit-ups
140 Double Unders
Performance
40 Burpees
60 Jumping Pull-ups
80 Wall Balls (14/10)
100 Single Arm DB Snatches (35/25)
120 Ab Mat Sit-ups
170 Single Unders
Lifestyle
40 No Push-up Burpees
60 Ring Rows
80 Air Squats
100 Single Arm DB Ground to Overhead
120 Sit-ups
140 Single Unders or Line Hops