Warm Up

2 Minutes of Cardio

1 Minute Air Bike
10 Sit-Ups
10 Plank to Downward Dog
10 Dynamic Squats
8 90

90/90 Hip Rotations
8 Sweepers Per Side

WOD

30 Minute AMRAP
Teams of 3

COMPETITIVE

30 Wall Balls (20/14)
30 Sit-Ups
30 Hang Cleans (95/65)
30 Cal Bike
30 Hang Snatches (95/65)
*Complete 6000m Row for Time with One Partner Working on the Row at All Times*

PERFORMANCE

30 Wall Balls (14/10)
30 Sit-Ups
30 Hang Cleans (65/45)
30 Cal Bike
30 Hang Snatches (65/45)
*Complete 5000m Row for Time with One Partner Working on the Row at All Times*

LIFESTYLE

30 Wall Balls
30 Sit-Ups
30 Hang Cleans
20 Cal Bike
30 Hang Snatches
*Complete 4000m Row for Time with One Partner Working on the Row at All Times*