Warm Up
Repeat For 5 Minutes
15 Band Row
15 Band Good Morning
15 Band Pull Apart
15 Band Deadlift
Strength: Bench Press
Every 2:15 minutes on the minute
3 Reps X 65% 1rm
3 Reps X 75% 1rm
AMRAP X 80% 1rm
WOD
4 Rounds for Time
ELITE
10 Chest To Bar Pull Ups
25 KB Swings (75/50)
Rest 1 Minute
COMPETITIVE
10 Pull Ups
25 KB Swings (50/35)
Rest 1 Minute
PERFORMANCE
10 Jumping Pull Ups
25 KB Swings (35/25)
Rest 1 Minute
Stimulus Points
High Intensity Followed By An Incomplete Recovery
Try To Go Unbroken
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Seated L Sit Hold
Even Minutes) 30 Second Plank
Cool Down & Dismissal
Pigeon Pose
Forearm Stretch