Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats

Strength

Bent Over Barbell Row

EMOM x 4 Rounds x 8 Reps

WOD

For Time

COMPETITIVE

100 Push Press (95/65)
30 Wall Balls (20/14)

PERFORMANCE

100 Push Press (45/35)
30 Wall Balls (14/10)

LIFESTYLE

70 Push Press
30 Wall Balls