Warm-up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

Strength

Overhead Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max

WOD

15 Minutes AMRAP

COMPETITIVE

60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups

PERFORMANCE

60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups

LIFESTYLE

60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups