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 – 10 minute Time Cap

COMPETITIVE

9 Thrusters (95 / 65)
9 Pull-ups

PERFORMANCE

9 Thrusters (65 / 45)
9 Jumping Pull-ups

LIFESTYLE

9 Thrusters (45 / 35)
9 Ring Rows