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 Pulls
5 Push Jerk + 5 Split Jerk
Then:
Mobility
WIN
SKILL:
3 Rounds
4 Strict T2B
8 Kipping T2B
12 Bar Dips 
*Add weight to Dips as needed. 
LIFT:
EMOM 10
Full Clean + Hang Full Clean + Jerk
*Build to a heavy complex.
WOD:
“JOKER”
MIN. 0-10
AMRAP 
50 Hang Cleans (95/65) (75/55)
75 Double Unders
50 T2B
MIN. 10-14
Find a Max Clean & Jerk
FIT
SKILL:
EMOM 9
MIN. 1: 6 Strict T2B
MIN. 2: 20 Leg Lifts over a cone 
MIN. 3: 45 Sec. Front Plank 
LIFT:
BB Split Squat
6e @ 60%
6e @ 65%
2 x 6e @ 70%
*Add 10lbs. to your 3RM and take from that 
WOD:
AMRAP 14
50 KBS (53/35) (44/26)
40 Burpees
30 Walking Lunges (Non Weighted)
20 T2B
*Sub. 40 Leg Lifts over a cone accordingly.
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