Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

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

Strength

Strict Press

Every 2 Minutes on the Minute X 5 Rounds
Strict Press X 3 Reps / Build

Every Minute on the Minute X 4 Rounds
Push Press X 6 Reps

WOD

In Teams of 4 – AMRAP 12 Minutes

Competitive

Pair #1
4 Single DB Devil Press (35/25)
6 Single DB Snatch (35/25)

Pair #2
4 Single DB Devil Press
6 Single DB Snatch

Whole Team
10 Sync Burpees

*Pair 2 Rest While Pair 1 Works.

Performance

Pair #1
4 Single DB Devil Press (25/15)
6 Single DB Snatch (25/15)

Pair #2
4 Single DB Devil Press
6 Single DB Snatch

Whole Team
10 Sync Burpees

*Pair 2 Rest While Pair 1 Works.

Lifestyle

Pair #1
4 Single DB No Push-up Devil Press
6 Single DB Snatch

Pair #2
4 Single DB No Push-up Devil Press
6 Single DB Snatch

Whole Team
10 Sync No Push-up Burpees

*Pair 2 Rest While Pair 1 Works.