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 10 reps / Building each set

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

WOD

As Many Rounds as Possible in 15 minutes

COMPETITIVE

25 Wall Balls (20 / 14)
50 Double-unders

PERFORMANCE

25 Wall Balls (14 / 10)
50 Double-unders or 75 Single-unders

LIFESTYLE

25 Wall Balls Thrusters
50 Single-unders