WARM UP:
400 M. Run or Row
10 Y’s, T’s, W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings 
10 Front Squats
10 Clean Extensions
10 Clean Pulls
10 Push Jerks
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 12
ODD: 5 Strict C2B Pull Ups
EVEN: 3 Clean & Jerks
*Work to a heavy triple. Take no less than 5 seconds between lifts!
WOD:
“JESSE MONTGOMERY III”
For Time: (25 Min. Cap)
3 Rounds
15 Clean & Jerks (135/95) (115/75)
30 C2B Pull Ups
800 M. Run
FIT
SKILL:
5 Strict Pull Ups 
10 Reverse Bicep Curls
15 Banded Tricep Pull Downs
WOD:
For Time: (25 Min. Cap)
3 Rounds
30 Lateral Squat Jumps
30 Pull Ups
800 M. Run
*Sub. Ring Rows Accordingly.
**Jump over a cone for Lateral Squat Jumps.
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