Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
30 Seconds Arm Circles
15 Seconds Forearm Stretch Per Side
30 Seconds Hops
8 Inchworms to Downward Dog
12 Dynamic Squats
12 Band Pull-Aparts
-into
2 Rounds:
6 Hang Muscle Cleans
6 Hang Power Cleans

Strength

DB Front Rack Shuttle Carry

30 Seconds On/30 Seconds Off Off x 6 Rounds

WOD

AMRAP 7 Minutes

COMPETITIVE

10 Shoulder to Overhead (95/65)
10 Burpee Over Rower
15 Cal Row

PERFORMANCE

10 Shoulder to Overhead (115/75)
10 Burpee Over Rower
15 Cal Row

LIFESTYLE

10 Shoulder to Overhead
10 Burpee Over Rower
10 Cal Row