Warm Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Push Ups
Dynamic Squats
Pogo Hops

On Coaches Call Out
30 seconds of double under attempts
5 Reps: Lunges per side
5 Reps: Push ups
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch

Strength

Split Jerk
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)

Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 85% 1 Rep Max

WOD

10 Rounds For Time

COMPETITVE

30 Double Unders
20 Lunges
10 Push Ups

PERFORMANCE

30 Double Unders or 50 Single Under
20 Lunges
10 Elevated Push Ups

LIFESTYLE

30 Single Under
20 Assisted Lunges
10 Elevated Push Ups

Stimulus: Chip away at this high volume body weight workout. Short breaks between movements to continuously move between rounds.