Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters

Round 1

60 Second Air Bike
15 Sit-Ups
15 Elevated or Wall Push-Ups
30 Second Dead Hang

Round 2

60 Second Air Bike
15 Sit-Ups
15 Db Bench Press
15 Ring Rows

Round 3

10 Db Bench Press
10 Pull-Ups

WOD

In Pairs ~ 30 Minutes ~ Split Work

COMPETITIVE

80 Cal Air Bike
60 Med Ball Sit UPS (30/20)
40 Db Bench Press (50/35)
20 Strict Pull-Ups

PERFORMANCE

70 Cal Air Bike
50 Med Ball Sit UPS (20/14)
30 Db Bench Press (35/20)
10 Strict Pull-Ups or 20 Ring Rows

LIFESTYLE

60 Cal Air Bike
40 Sit UPS
20 Db Bench Press
16 Ring Rows