Fitness
Accessory
3 rounds for quality
10 single arm dumbbell high pull/arm
10 single arm dumbbell shoulder press/arm
10 single arm dumbbell bent over row/arm
10 dumbbell box step ups/leg
WOD
"Dwight Schrute"
21-15-9
Front squats (95/65)
Hand release pushups
Box jumps (20")
Performance
Accessory
3 rounds for quality
10 single arm dumbbell high pull/arm
10 single arm dumbbell shoulder press/arm
10 single arm dumbbell bent over row/arm
10 dumbbell box step ups/leg
WOD
"Dwight Schrute"
21-15-9
Front squats (115/75)
Push Press (115/75)
Box jumps (24/20")
Competiton
Accessory
3 rounds for quality
10 single arm dumbbell high pull/arm
10 single arm dumbbell shoulder press/arm
10 single arm dumbbell bent over row/arm
10 dumbbell box step ups/leg
WOD
"Dwight Schrute"
21-15-9
Front squats (135/95)
Deficit handstand pushups (3")
Box jumps (30/24")