Warm Up

Repeat For 5 Minutes
5 Inchworms
10 Med Ball Squat Clean
10 Med Ball Overhead Press

Strength – Deadlift

10 Reps @ Empty Bar
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

For Time (Time Cap 10 Minutes)
12-9-6-6-9-12

COMPETITVE

Push Ups
3 Squat Clean (135/95)

PERFORMANCE

Push Ups
3 Squat Clean (95/65)

LIFESTYLE

Elevated Push Ups
3 Squats Clean

Push To Go Unbroken For Each Set Of Push Ups

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Row
2). 30 Seconds Hollow Hold

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch