Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Push-Ups X 30 Seconds

Movement Prep
2 Rounds
Hang Cleans X 8
Strict Press X 8
Push Press X 8
Push Jerk X 8
Plank X 30 Seconds
Sit-Ups X 8

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Push Ups

Every 2:15 on the Minute X 3 Sets
90% of Max Reps

WOD

5 Rounds ~ For Time

COMPETITIVE

10/8 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups

PERFORMANCE

8/6 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups

LIFESTYLE

8/6 Cal Air Bike
20 Double Dumbbell Hang Clean and Shoulder to Overhead
20 Crunches

Stimulus: This Is a Classic Chipper Workout, You Should Be Able to Do Large Sets With Breaks When Needed