Warm Up

8 minutes for rounds

50 Jumping Jacks
10 DB Pull-over
10 Squat with Thoracic Rotation
10 Squat with a 2 second pause at the bottom
6 High Jump

Back Squat Demo/ Practice/ Form checks

Strength

Front Squats

Every 2.5 minute on the minute x 3 rounds
10 reps / build

Sandbag Hug

1 minute work / 1 minute rest x 3 rounds

WOD

3 Rounds for time

COMPETITIVE

50/45 cal Bike / 60 cal Row
50 Sit-ups

Every 2 minutes –  3 Burpee Box Jumps

PERFORMANCE

40/35 cal Bike / 50 cal Row
45 Sit-ups

Every 2 minutes –  3 Burpee Box Step-ups

LIFESTYLE

3 minutes of Bike or Row
40 Sit-ups

Every 2 minutes –  3 Box Step-ups