Warm Up

30 seconds work/10 seconds Rest x 2 Rounds

Jumping Jacks
PVC Pass-overs
Push-up Negatives
Scap Pull-ups
Alternating Lunges

Strength

Bench Press

Every 2.5 minutes on the minute x 3 rounds
Bench Press x 12 reps / Building each set

*try to go a bit (2-5lbs) heavier than your last 12 reps

Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

COMPETITIVE

21-18-15-12-9

Pull-ups
Push-ups
Box jumps (24 / 20)

PERFORMANCE

21-18-15-12-9

Jumping Pull-ups
Elevated Push-ups
Box jumps or Step-ups

LIFESTYLE

21-18-15-12-9

Ring Rows
Elevated Push-ups
Box Step-ups