Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pull-Aparts
10 Band Overhead Press
10 Band Bicep Curls
15 Calf Raises on a Plate

Strength

Bent Over Barbell Row

EMOM x 4 Rounds x 8 Reps

WOD

AMRAP 15

COMPETITIVE

50 Double Unders
15 DB Clean and Jerk (30/20)

PERFORMANCE

50 Double Unders or 85 Single Unders
15 DB Clean and Jerk (20/10)

LIFESTYLE

50 Single Unders
15 DB Clean and Jerk