WARM UP:
400 M. Row
10 High Knee Holds
10 Flamingo’s
10 Lunges
10 Inch Worms
10 Side Lunges 
10 High Kicks
Then:
Mobility

WIN
WOD:
“ENDURANCE MASH 2.0”
For Time:
5 Rounds
16 Alt. DB Snatch (50/35)
8 Pull Ups
*Rest 5 Min.
3 Rounds
400 M. Row
20 Alt. DB Clean & Jerk
*Rest 5 Min.
2 Rounds
80 Double Unders
40 Air Squats
20 H.R. Push Ups
*Score = Total Time 

FIT
WOD:
For Time:
5 Rounds
16 Alt. DB Snatch (45/25)
16 Jumping Pull Ups
*Rest 5 Min.
3 Rounds
400 M. Row
20 Alt. DB Clean & Jerk
*Rest 5 Min.
2 Rounds
100 Single Unders (80 DU)
40 Air Squats
20 H.R. Push Ups
*Score = Total Time 

AT HOME
WOD:
For Time:
5 Rounds
16 Alt. DB/ KB Snatch 
8 Stand Up Sit Ups
*Rest 5 Min.
3 Rounds
400 M. Run
20 Alt. DB/KB Clean & Jerk
*Rest 5 Min.
2 Rounds
80 Double Unders
40 Air Squats
20 H.R. Push Ups
*Score = Total Time 
**If you have a weighted backpack or BB do 16 & 20 G2O.
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