Warm Up

30 seconds work / 10 seconds rest x 2 rounds

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PVC Pass -throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps

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 Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3

WOD

For Time in Pairs – 15 minute Time Cap

Competitive

20 Wall Balls (passing) (20 / 14)
20 Toes to Bar (split)
5 Snatches (sync) (95 / 65)
20 Wall Balls (passing)
20 Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Wall Walks (split)

Performance

20 Wall Balls (passing) (14 / 10)
20 Leg Raises (split)
5 Snatches (sync) (65 /45)
20 Wall Balls (passing)
20 Jumping Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 2-Step Wall Walks (split)

Lifestyle

20 Wall Balls (passing) (14 / 10)
20 Sit-ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
20 Ring Rows (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Inchworms (split)