Warm Up

Repeat For 5 Minutes

10 PVC Shoulder Dislocates
10 Push up to Downward dog
10 Bodyweight Squats
30 Jumping Jacks

Strength / Push Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

3 Rounds ~ For Time

ELITE

10 Overhead Squats (175/120)
3 Wall Walks
50 Double Unders
3 Wall Walks

COMPETITIVE

10 Overhead Squats (135/95)
3 Wall Walks
50 Double Unders
3 Wall Walks

PERFORMANCE

10 Overhead Squats (95/65)
3 Scaled Wall Walks
50 Double Unders or 85 Single Unders
3 Scaled Wall Walks

Stimulus Points

Overhead squats start from the floor

Accessories

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

Cool Down & Dismissal

100m Walk