Warm Up
Repeat For 5 Minutes
15 Banded Good Mornings
15 Band Overhead Press
15 Band Row
10 Push Ups
Strength: Bench Press
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
15 Minute AMRAP ~ In Pairs
ELITE
32 Sit Ups
16 Single DB Deadlift (80/55)
16 Single DB Hang Clean
16 Single DB Push Press
COMPETITIVE
32 Sit Ups
20 Single DB Deadlift (50/35)
20 Single DB Hang Clean
20 Single DB Push Press
PERFORMANCE
32 Sit Ups
20 Single DB Deadlift (35/25)
20 Single DB Hang Clean
20 Single DB Push Press
Stimulus Points
This is a partner workout split the reps as you see fit.
Movements should be done unbroken with relative ease.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Rows
Even Minutes) 30 Second Superman Hold
Cool Down & Dismissal
Pigeon Pose
Arm Across The Chest Shoulder Stretch