Warm Up

Repeat For 5 Minutes
15 Dynamic Squats
5 Inchworm To Push Ups
10 Ring Rows

Strength – Strict Press

3 sets x 5 reps @ 80% 1RM (RPE 8) Every 3 minutes on the minute

WOD

21-15-9-9-15-21 (Time Cap: 17 Minutes)

COMPETITIVE

Thrusters (45/35)
Pull Ups

PERFORMANCE

Thrusters (45/35)
Jumping Pull Ups

LIFESTYLE

Thrusters
Ring Rows

Stimulus Points

Break Up The Pull Ups Early

Accessories
Every 1.5 minute on the minute x 3 rounds
1) 8 Dumbbell Reverse Fly
2) 30 seconds High Plank Hold

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch