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 Pairs – Split Reps

COMPETITIVE

30 Clean-And-Jerks (135/95)
1 Mile Run
40 Pull-Ups
1 Mile Run
100 Burpees

PERFORMANCE

30 Clean-And-Jerks (95/65)
1 Mile Run
40 Jumping Pull-Ups
1 Mile Run
100 Burpees

LIFESTYLE

30 Clean-And-Jerks
1 Mile Run
40 Ring Rows
1 Mile Run
100 Elevated Burpees