Warm-up

2 Rounds
16 Box Step-Ups
15 Band Bicep Curls
15 Band Overhead Press
10 No Equipment Split Jerks

-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead

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

3 Rounds

COMPETITIVE

15 Box Jump Overs (24/20)
16 Single Db Clean and Split Jerks (50/35)

PERFORMANCE

15 Box Jump Overs or Step Overs (20/20)
16 Single Db Clean and Split Jerks (35/25)

LIFESTYLE

15 Box Step Overs
16 Single Db Clean and Split Jerks