Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Push Press

Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
-into
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

AMRAP 15

COMPETITIVE

50 Double Unders
15 DB Clean and Jerk (30/20)

PERFORMANCE

50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)

LIFESTYLE

50 Single Unders
15 DB Clean and Jerk