WARM UP:
400 M. Row or Run
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 10
8 T2B
LIFT:
Front Squat 
3 @ 70%
2 @ 80%
1 @ 90%
*2 Rounds
WOD:
“50 BALL”
For Time:
50 Wall Ball (20/14) (16/10)
50 Alt. DB Snatch (50/35) (45/30)

FIT
SKILL:
3 Rounds
20 Toe Touches
30 Sec. Front Plank
20 Slow Bicycles 
LIFT:
4 Rounds
8 BB Bent Row
8 Reverse Fly’s
8 DB Bench Press (Hammer Grip)
WOD:
3 Rounds 
20 KBS (53/35) (44/26)
400 M. Run
20 Ab-Mat Sit Ups
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