Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Rows

Strength

Stiff Leg Deadlift

EMOM x 4 Rounds x 8 Reps

WOD

3 Rounds

COMPETITIVE

12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups

PERFORMANCE

12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups

LIFESTYLE

10/8 Cal Row
15 DB Snatch
15 Ring Rows