Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
10 Air Squats
10 Lunges
10 Band Overhead Press
5 Inchworms
Strength
Push Press
EMOM x 8 Sets x 5 Reps @ 60% 1RM or RPE 5
On the Final Minute Perform an AMRAP
Barbell Row
EMOM x 4 Sets x 10 Reps
WOD
For Time
COMPETITIVE
15-12-9-6
Front Squat (135/95)
20-18-16-14
Double DB Front Rack Walking Lunges (35/25)
6-4-2-1
Wall Walks
PERFORMANCE
15-12-9-6
Front Squat (95/65)
20-18-16-14
Double DB Front Rack Walking Lunges (25/15)
6-4-2-1
Scaled Wall Walks
LIFESTYLE
15-12-9-6
Goblet Squat
20-18-16-14
Walking Lunges
6-4-2-1
Inchworms