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WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Thoughs
10 Good Morings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility

WIN
SKILL:
EMOM 6
5 Ring Swings + 1 MU
*Focus on quality of rep.
**Sub. = 5 Ring Swings + 1 Ice Cream Maker.
 LIFT:
7 Rounds (Every 90 Sec.)
2 Clean & Jerk
*Build to 85%
WOD:
“HE-MAN”
E4MOM… For ALAP
5 Ring Muscle Ups
15 Bar Facing Burpees
5 Clean & Jerks
R1: (165/115) (135/95) or 55%
R2: (185/125) (155/105) or +10
R3: (205/135) (165/115) or +10
R4: (225/155) (185/125) or +10
R5: (245/165) (205/135) or +10
R6: (275/185) (225/155) or +10
*Stop at 6 Rounds and record overall time if you finish.
**You may bank time.
***Sub. 10 Ring Push Ups or 5 MU Transitions for MU accordingly.

FIT
SKILL:
4 Rounds
10 Paused Back Extensions
10 Bar Dips
*Rest 1 Min.
LIFT:
4 Rounds (At a walking pace)
10 DB Bench Press (Hammer Grip)
10E Side Lunges
*Rest 1 Min.
WOD:
7 Rounds
 14/12 Cal. Row
8 Box Jump Overs (24/20)
8 DB Hang Clean & Jerk (50/35) (45/30)
*4R/4L
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