Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds

2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm

Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

AMRAP 15

COMPETITIVE

15 Hang Cleans (95/65)
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike

PERFORMANCE

15 Hang Cleans (75/50)
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike

LIFESTYLE

15 Hang Cleans
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike