Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

200m Run
10 Inchworms to Push-Up
15 Ring Rows

Strength

Pull Ups

Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

20 Minute AMRAP

COMPETITIVE

20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
20 Single Arm DB Push Press (35/25)
10 Burpee Over DB
800m Run

PERFORMANCE

20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
20 Single Arm DB Push Press (25/15)
10 Burpee Over DB
800m Run

LIFESTYLE

15 Single Arm DB Push Press
10 Plank Out Over DB
15 Single Arm DB Push Press
10 Plank Out Over DB
400m Run