Warm Up

30 seconds work / 10 seconds rest x 2 rounds

Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings

Strength

Back Squat

Every 1.5 Minutes on the Minute x 8 rounds
Back Squat x 1 reps / build

WOD

As Many Rounds As Possible in 20 minutes

COMPETITIVE

5 Pull-ups
10 Push-ups
15 Air Squats

PERFORMANCE

5 Banded Pull-ups
10 Elevated Push-ups
15 Air Squats

LIFESTYLE

5 Ring Rows
10 Elevated Push-ups
15 Air Squats to Box