Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

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PVC Pass Throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps

Strength

Strict Press

Every 2 Minutes on the Minute X 5 Rounds

Strict Press X 3 Reps / Build

WOD

In Teams of 3 for Time (26 Min. Time Cap)

Competitive

Partner A
5000M Row

Partner B & C
3 Sync 25ft Double DB Overhead Carry (40/30)
10 Strict Pull-Ups (Split)

* Partners Rotate After Each Completed Round

Performance

Partner A
5000M Row

Partner B & C
3 Sync 25ft Double DB Overhead Carry (30/20)
10 Strict Banded Pull-Ups (Split)

* Partners Rotate After Each Completed Round

Lifestyle

Partner A
5000M Row

Partner B & C
3 Sync 25ft Double DB Overhead Carry
10 Ring Rows (Split)

* Partners Rotate After Each Completed Round