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

For Time – 12 minute Time Cap

COMPETITIVE

9 Double DB Clean Thrusters (35 / 25)
9 Strict Pull-ups
15 Double DB Thrusters
15 Chest to Bar Pull-ups
21 Double DB Push Press
21 Pull-ups

PERFORMANCE

9 Double DB Clean Thrusters (25 / 15)
9 Band Strict Pull-ups
15 Double DB Thrusters
15 Jumping Pull-ups
21 Double DB Push Press
21 Ring Rows

LIFESTYLE

9 Double DB Clean Thrusters (35 / 25)
9 Ring Rows
15 Double DB Thrusters
15 Ring Rows
21 Double DB Push Press
21 Ring Rows