WARM UP:
400 M. Run
10 Walking High Knee Holds 
10 Walking Flamingos
10 Walking Lunges
10 Inch Worms 
10 Side Lunges 
10 High Kicks
Then:
Mobility
WIN & FIT
SKILL / LIFT:
Warm up WOD Movements
WOD:
AMRAP 17
Part A – (Teams of 2)
30 Cal Assault Bike (Each)
120 Air Squats (Alternating Every 20 Reps)
*Out of 4 people. One group will be on the bike’s and the other on the squats. 
Part B – (All 4)
100 Power Cleans (Other Bar Held In DL Position) 135/95
75 T2B (w/one person hanging on the bar)
100 Wall Balls (20/14)
50 Power Cleans (Other Bar Held In DL Position) 
*Max Cal Assault Bike in time remaining. (Both Bikes)
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