Warm Up

30 seconds Skippings
30 seconds Mountain Climbers
30 seconds Press

WOD

13 Minute AMRAP

COMPETITIVE

15 Push Press (95/65)
30 Sit ups
60 Double Unders

PERFORMANCE

15 Push Press (65/45)
30 Sit ups
100 Single Unders

LIFESTYLE

15 Push Press
20 Crunches
70 Single Unders

Strength / Skill Work
Every 30 seconds x 3 rounds
10 Plank Push Ups
10 Back Extensions
20 Russian Twists
10 Strict Hanging Knee or Leg Raises
30 seconds Farmer Hold
Rest 2 minutes

Cool Down & Dismissal
100m Walk

Cross Body Shoulder Stretch
Calf Stretch