Warm Up

15 band face pulls
15 Shoulder Wall Slides

3 Rounds
1 minute echo bike
10 push ups
10 Single DB Sumo deadlift high pull

Strength: Push Press

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

20 Minute AMRAP ~ In Pairs

16 Minute TC

ELITE

24 Cal Bike
30 DB Bench Press (70/50)
40 Hang Power DB Snatch (70/50)

COMPETITIVE

18 Cal Bike
30 Double DB Bench Press (50/35)
40 Hang Power DB Snatch (50/35)

PERFORMANCE

16 Cal Bike
30 Double DB Bench Press (35/25)
40 Hang Power DB Snatch (35/25)

Stimulus Points

Fun partner workout to break up however you’d like. 

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) Practice kip swings take breaks as needed or 8-12 Bent Over DB Row
Even Minutes) 8-15 DB Calf Raises

Cool Down & Dismissal

Doorway Chest Stretch
Quad Stretch