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 minutes on the minute x 5 rounds
Bench Press x 5 reps / Building each set

DB Bent Over Row x 8 reps
EMOM x 3

WOD

5 Rounds for Time (15 min. time cap)

COMPETITIVE

5 Burpee Box Jump-overs (30/24)
6 Clean & Jerks (115 / 95)

Rest 2 minutes

PERFORMANCE

5 Burpee Box Jump/Step-overs (24 / 20)
6 Clean & Jerks (95 / 65)

Rest 2 minutes

LIFESTYLE

5 No Push-up Burpee Box Jump/Step-overs (30 / 24)
6 Clean & Jerks

Rest 2 minutes