Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc
Round 1
60 Seconds Shuttle Run
16 Band Shoulder Press
16 Band Pull Aparts
16 Air Squats
16 Band Good Mornings
Round 2
2 Minutes Shuttle Run
16 Push Press
16 Ring Rows
16 Front Squats
16 Hang Power Cleans
WOD
In Pairs ~ AMRAP 40 Minutes ~ Share Work
COMPETITIVE
100 Cal Air Bike
100 Push Press (45/35)
100 Ring Rows
100 Front Squats (45/35)
100 Hang Power Cleans (45/35)
PERFORMANCE
80 Cal Air Bike
80 Push Press (45/35)
80 Ring Rows
80 Front Squats (45/35)
80 Hang Power Cleans (45/35)
LIFESTYLE
60 Cal Air Bike
60 Push Press
60 Ring Rows
60 Front Squats
60 Hang Power Cleans