Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

For Time, In teams of 3

COMPETITIVE

3 Rounds
20/15 Cal Air Bike (Each)
8 DB Snatch (Each) (70/50)

-Into-

For Time
45 Strict Pull-Ups (Split)
45 Goblet Squats (Split) (70/50)
30 Hand Release Push-Ups (Sync)
30 Burpee Over DB (Sync)

PERFORMANCE

3 Rounds
20/15 Cal Air Bike (Each)
8 DB Snatch (Each) (50/35)

-Into-

For Time
45 Jumping Pull-Ups (Split)
45 Goblet Squats (Split) (50/35)
30 Hand Release Push-Ups (Sync)
30 Burpee Over DB (Sync)

LIFESTYLE

3 Rounds
1.5 Minute Air Bike (Each)
8 DB Snatch (Each)

-Into-

For Time
45 Ring Rows (Split)
45 Goblet Squats (Split)
30 Elevated Push-Ups (Sync)
30 No Push-up Burpee Over DB (Sync)

* Partner 1 starts their bike and immediately moves into their deadlifts, at which partner 2 can start their bike but may not start their deadlifts until partner 1 finishes. Same goes with partner 2 & 3, continue to perform the first part of the workout in the same waterfall style until finished.