Warm Up

30 Second side plank right
30 seconds side plank left
30 second plank
30 second dead bug

3 rounds
30 Jumping Jacks
15 Glute Bridges
16 alternating single leg deadlifts

Strength: Deadlifts

Every 2 Minutes On The Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

For Time ~ TC 12 Min

ELITE

50 KB Swings (50/35)
35 Double Unders
40 KB Swings
35 Double Unders
30 KB Swings
30 Cross overs
20 KB Swings
30 Cross Overs

COMPETITIVE

50 KB Swings (50/35)
50 Single Unders
40 KB Swings
50 Single Unders
30 KB Swings
25 Cross overs
20 KB Swings
25 Cross Overs

PERFORMANCE

50 KB Swings (35/25)
35 Single Unders
40 KB Swings
35 Single Unders
30 KB Swings
35 Single Unders
20 KB Swings
35 Single Unders

Stimulus Points

This is quicker than it looks. Scale the skipping to your ability to avoid big hang ups.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Farmer Hold
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Pigeon Pose
Calf Stretch