Warm Up
30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
WOD
10 Rounds – in Pairs
Competitive
20 Push-ups (split)
7 Single DB Snatch (sync) (50 / 35)
20 Pull-ups (split)
7 Single DB Thrusters (sync) (50 / 35)
Performance
20 Elevated Push-ups (split)
7 Single DB Snatch (sync) (35 / 25)
20 Jumping Pull-ups (split)
7 Single DB Thrusters (sync) (35 / 25)
Lifestyle
20 Elevated Push-ups (split)
7 Single DB Snatch (sync)
20 Ring Rows (split)
7 Single DB Thrusters (sync)