Warm Up

30 Seconds Dead Hang
30 Seconds Wall Sit

3 Rounds
16 Alternating Lunges
15 Scap Pull UPS
45 Seconds Echo Bike

Strength: Front Squat

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 @ 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

20 Minute AMRAP

ELITE

1 Muscle ups
8 Thrusters (115/80)
15/10 Cal Echo Bike

COMPETITIVE

3 Pull-ups
8 Thrusters (95/65)
15/10 Cal Echo Bike

PERFORMANCE

6 Ring Rows
8 Thrusters (75/55)
15/10 Cal Echo Bike

Stimulus Points
Move at a steady pace during this workout.

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 30-45 seconds farmer carry
Even Minutes) 8-12 Tricep Push Ups

Cool Down & Dismissal

Prayer Stretch
Quad Stretch