WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension 
10 Split Jerk Presses
Then:
Mobility
 
 
WIN
SKILL:
3 Sets
8e DB Slit Squat 
25 Sec. Handstand Hold 
20 Weighted V-Ups 
LIFT:
Clean + Clean & Jerk
3 + 2 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
2 + 1 @ 80%
*Squat Clean & Jerk on all + reps.
**EX: 3 + 2 = 3 Cleans + 2 Clean & Jerks.
WOD:
“DYNAMITE”
For Time:
50 T2B
40 Thrusters (45/35) (35/25)
30 Pull Ups
20 Power Cleans (155/105) (135/95)
 
 
FIT
SKILL:
3 Sets
8e DB Slit Squat 
25 Sec. Hollow Hold 
20 Weighted V-Ups 
LIFT:
Strict Press
5 x 4
*Build
WOD: 
AMRAP 15
10 Knee Raises
10 KBS (53/44) (35/26)
10 Jumping Pull Ups 
10 S.D.H.P.
 
 
AT HOME
SKILL:
3 Sets
8e Split Squat 
25 Sec. Hollow Hold 
20 Weighted V-Ups 
LIFT:
Sumo Deadlift
5 x 10
*Use what you got
WOD: 
AMRAP 15
10 V-Ups
10 S.D.H.P
10 Jumping Lunges
10 S.D.H.P.
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