Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds
Alternating Lunge With a Overhead Reach X 30 Seconds per Side
Dead Hang X 30 Seconds
Strict Knees to Elbows X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
2 Rounds
5 PVC Deadlift
5 PVC Thrusters
5 PVC Push Press
5 PVC Power Cleans
5 PVC Front Squats
5 Leg Raises
5 Burpees
5 Lunges per Side
WOD
For Time ~ In Pairs or Solo
COMPETITIVE
20 Push Presses (95/65)
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Power Snatch (95/65)
20 Back Squats (95/65)
20 Clean-And-Jerks (95/65)
20 Overhead Squats (95/65)
20 Thrusters (95/65)
20 Burpee Over Bar
20 DB Snatch (35/25)
20 Goblet Squats (35/25)
20 Db Lunges (35/25)
20 Db Hang Power Cleans
20 Db Push Press (35/25)
20 Burpee Over DB
20 Air Squats
20 Toes-To-Bars
20 Pull-Ups
20 Sit-Ups
20 Wall Ball Shots (20/14)
20 V-Ups
20 Hand Release Push-Ups
20 High Plank Shoulder Taps
20 Burpees
PERFORMANCE
20 Push Presses (45/35)
20 Deadlifts (45/35)
20 Hang Power Cleans (45/35)
20 Front Squats (45/35)
20 Power Snatch ((45/35)
20 Back Squats (45/35)
20 Clean-And-Jerks ((45/35)
20 Overhead Squats (45/35)
20 Thrusters (45/35)
20 Burpee Over Bar
20 Db Snatch (25/15)
20 Goblet Squats (25/15)
20 Db Lunges 25/15)
20 Db Hang Power Cleans 25/15)
20 Db Push Press 25/15)
20 Burpee Over Db
20 Air Squats
20 Leg Raises
20 Jumping Pull-Ups
20 Sit-Ups
20 Wall Ball Shots (14/10)
20 Single Leg V-Ups
20 Hand Release Push-Ups
20 High Plank Shoulder Taps
20 Burpees
LIFESTYLE
25 Push Presses
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Power Snatch
25 Back Squats
25 Clean-And-Jerks
25 Overhead Squats
25 Thrusters
25 Burpee Over Bar
25 Db Snatch
25 Goblet Squats
25 Db Lunges
25 Db Hang Power Cleans
25 Db Push Press
25 Burpee Over Db
25 Air Squats
25 Knee Raises
25 Ring Rows
25 Sit-Ups
25 Wall Ball Shots
25 Lying Leg Raises
25 Elevated Push-Ups
25 High Plank Shoulder Taps
25 Burpees