Warm Up

Repeat For 5 Minutes

50 Jumping Jacks
15 Band Rows
15 Band Overhead Press

Strength: Bent Over Row

Every 1:15 Minutes On The Minute
3 rounds x 8-12 reps

Kip Swings
Every 1:15 Minutes On The Minute
3 rounds x 15 reps

WOD

20 Minute AMRAP ~ In Pairs

ELITE

16 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (70/50)
28 Sit ups

COMPETITIVE

10 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (50/35)
28 Sit ups

PERFORMANCE

16 Jumping Pull ups
20 Box jumps
24 DB Snatches (35/25)
28 Sit ups

Stimulus Points
Rest while your partner works
Go unbroken

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left

Cool Down & Dismissal

Prayer stretch
Seal stretch