Warm Up

5 Band Face Pulls with a 20 seconds Squeeze
15 Band Lat Pull Downs

3 Rounds
12 KB Sumo Deadlift
15 Scap Pull Ups
10 Push Ups

Strength: Deadlift

Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP
or if you plan on attempting a new 1-5RM in the heavy sets

5 Reps @ 67.5%
3 Reps @ 76.5%
AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%

WOD

12 Minute AMRAP

ELITE

15 Push Ups
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs

COMPETITIVE

15 Push Ups
10 Pull Ups
5 Burpee Box Jump Overs

PERFORMANCE

15 Knee Push Ups
10 Jumping Pull Ups
5 Burpee Box Jump Overs

Stimulus Points
Bodyweight training, go unbroken as long as possible or break early to avoid hitting failure and needing big breaks.

Accessories

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds Cobra Hold
Even Minutes) 30-45 seconds Russian Twists

Cool Down & Dismissal

Prayer Stretch
Chest Doorway Stretch