Warm Up
Repeat For 5 Minutes
10 Med Ball Sit Up
10 Med Ball Overhead Press
25 Jumping Jacks
Strength – Strict Press
Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9
WOD
For Time (14 Minute Time Cap)
COMPETITIVE
5 Push Press (115/75)
10-9-8-7-6-5-4-3-2-1
Toes To Bar
PERFORMANCE
5 Push Press (95/65)
10-9-8-7-6-5-4-3-2-1
Hanging Leg Raises
LIFESTYLE
5 Push Press
10-9-8-7-6-5-4-3-2-1
Sit Ups
Stimulus Points
High Skill Gymnastics
Shoulder Fatigue
Fight To Go Unbroken
Accessories
Every 1.5 minute on the minute x 3 rounds
1) 8 Face Pulls
2) 30 seconds High Plank Hold
Cool Down & Dismissal
100m Walk