Warm Up

Repeat For 5 Minutes

50 Jumping Jacks
15 Band Rows
15 Band Good Mornings
10 Lying Leg Raises
20 Second Dead Hang

Skill Work

Every 1 Minute On The Minute X 12 Minutes
Rounds 1). Max Plank
Rounds 2). Max Push Ups
Rounds 3). Max Strict Chin Ups

WOD

For Time In Pairs (Tc 20)

ELITE

3000m Row
100 Double Db Power Clean (70/50)
50 Strict Knees To Elbows

COMPETITIVE

3000m Row
100 Double Db Power Clean (50/35)
50 Strict Knees To Chest

PERFORMANCE

3000m Row
100 Double Db Power Clean (35/25)
50 Strict Leg Raises

Stimulus Points
Partner Workout Swap Often

Accessories

Cool Down & Dismissal

Pigeon Pose Stretch
Hip Flexor Stretch