Warm Up
30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Pvc Split Jerk
Push-up Negatives
Scap Pull-Ups
Alternating Lunges
Strength
Every 1:30 Minutes on the Minute X 5 Rounds
3 Split Jerk
Coach Notes: All Sets Should Be Done at the Same Weight. No More Than 80% 1RM
WOD
For Time – In Pairs
Competitive
2 Rounds
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (50/35)
30 Lunges
30 Toes to Bar
30 Push Presses (45/35)
30 KB Deadlifts (50/35)
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders
Performance
2 Rounds
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/25)
30 Lunges
30 Knees Raises
30 Push Presses (45/35)
30 KB Deadlift (35/25)
30 Wall Ball Shots (20/14)
30 Burpees
50 Single Unders
Lifestyle
2 Rounds
30 Box Step Overs
30 Ring Rows
30 Kettlebell Swings
30 Lunges
30 Knees Raises
30 Push Presses
30 KB Deadlift
30 Wall Ball Shots
30 No Push-up Burpees
50 Single Unders