Warm Up
Repeat For 5 Minutes
20 Jumping Jacks
10 Air Squats
5 Inchworm Push Ups
Skill ~ Kipping Pull Ups
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups
WOD
15 Minute AMRAP ~ In Pairs
COMPETITVE
16 Thrusters (95/65)
20 Burpees Over Bar
24 Sit Ups
PERFORMANCE
16 Thrusters (65/45)
20 Burpees Over Bar
24 Sit Ups
LIFESTYLE
16 Med Ball Thrusters
20 Elevated Burpees
24 Sit Ups
Stimulus Points
Go Unbroken You Get A Rest While Partner Works
Every 1 Minute On The Minute X 3 Rounds
1). 15 Glute Bridges
2). 30 Second Rotational Plank
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Doorway Chest Stretch