Warm Up

2 Minutes of Cardio

-Into-

Leg Swings 60 Seconds per Side
Arm Swings 60 Seconds
10 Walking Lunges With a Twist per Side

-Into-
2 Rounds
10 Ring Rows
8 DB Hammer Curls
8 Box Jumps
10 Sit-Ups
Rest 30 Seconds

WOD

30 Minute AMRAP ~ In Pairs ~ Split Work

COMPETITIVE

40 Feet Elevated Ring Rows
30 Double DB Hang Power Cleans (35/25)
40 Box Jump Overs (24/20)
30 Sit-Ups

PERFORMANCE

40 Ring Rows
30 Double DB Hang Power Cleans (25/15)
40 Box Jump Overs or Step Overs (24/20)
30 Sit-Ups

LIFESTYLE

40 Ring Rows
30 Double DB Hang Power Cleans
40 Box Step Overs
30 Crunches