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WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
E4MOM (4 Rounds)
100 Ft. Box Prowler Push
25 T2B
*Goal is to do the T2B in as few sets as possible. 
**Adjust reps to stay within the time frame. 
LIFT:
21-15-9-6
Front Squat @ 65%
*Goal is to go unbroken on each set.
**10 Min. Cap. 
WOD:
“FURPEES”
For Time:
50 Burpee Wall Balls (25/16) (20/14)
FIT
SKILL:
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Tempo Front Squat
4 x 8
*Pause for 2 sec. at the top, and 3 sec. at the bottom.
WOD:
“FURPEES”
For Time:
50 Burpee Wall Balls (25/16) (20/14) (16/10)
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