3 Rounds
30 Jumping Jacks
10 Knee Push-Ups or Elevated Push-Ups
10 Hanging Leg Raises
-Into-
5 Empty Bar Bench Press With a 2 Second Pause on the Chest.
Strength
Bench Press
Take 7 Minutes to Build to a 6/10 Dificulty 1 Rep
2 Sets X 5 Reps @ 6/10 Weight / Rest 1-2 Minutes
1 Set X AMRAP @ 6/10 Weight / Rest 1-2 Minutes
WOD
AMRAP 12 Minutes ~ In Pairs ~ Split Reps
COMPETITIVE
40 Db Snatches (50/35)
16 Lateral Burpees Over Dumbbell
PERFORMANCE
40 Db Snatches (35/25)
16 Lateral Burpees Over Dumbbell
LIFESTYLE
40 Db Snatches
16 Elevated Burpees