Warm Up

30 Seconds Wall Sit
16 Bird Dogs

2 Rounds
30 Seconds Dead Hang
10 Glute Bridge
3 Pull Ups Or 6 Ring Rows
10 Air Squats
3 Toes To Bar Or 5 Leg Raises Or 8 Knee Raises
5 Muscle Cleans

Strength: Front Squat

Every 2 Minutes On The Minute

Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

For Time (TC ~ 21 Minutes)

ELITE

6 Bar Complex
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
6 Bar Complex

* Bar Complex = 3 T2b + 2 Pull Ups + 1 Bar Muscle Up
* Barbell Complex = 1 Clean + 2 Squat (95/65)

COMPETITIVE

6 Bar Complex
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
9 Burpee Over Bar
9 Barbell Complex
6 Bar Complex

* Bar Complex = 3 T2b + 2 Pull Ups
* Barbell Complex = 1 Clean + 2 Squat (65/45)

PERFORMANCE

5 Bar Complex
8 Barbell Complex
8 Burpee Over Bar
8 Barbell Complex
8 Burpee Over Bar
8 Barbell Complex
5 Bar Complex

* Bar Complex = 3 Leg Raise + 1 Pull Ups
* Barbell Complex = 1 Clean + 2 Squat (65/45)

Stimulus Points
This Is A Slightly Modified Wodapalooza Workout. Have Fun And Chip Away At The Reps.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Tricep Dips
Even Minutes) 30 Seconds Russian Twists

Cool Down & Dismissal

Prayer Stretch
Quad Stretch