Warm Up

Repeat For 5 Minutes

16 Scap Pull Ups
16 Lunges
16 Ring Rows
8 Squats

Strength: Back Squat

Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM

WOD

21-15-9 (TC:10)

ELITE

Burpee Box Step Overs (24/20)
Pull-ups

COMPETITIVE

Burpee Box Step Overs (24/20)
Jumping Pull-ups

PERFORMANCE

Burpee Box Step Overs (24/20)
Ring Rows

Stimulus Points

This is a fast paced workout.
Choose a scale that you won’t have to take much rest between movements.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 20 Glute Bridge March
Even Minutes). 30 Second Plank

Cool Down & Dismissal

Quad Stretch
Prayer Stretch