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 minute on the minute x 5 rounds
Strict Press x 5 reps / build

Strict Chin-ups / Band Chin Ups x 8 Reps
EMOM x 3

WOD

10 Rounds – In pairs – Split Rounds (15 min. time cap)

Competitive

5 Deadlifts (275 / 190)
10 sit-ups

Performance

5 Deadlifts (170 / 150)
10 sit-ups

Lifestyle

5 Deadlifts 75%
10 sit-ups