WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Push Press
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
50 Ft. DB OH Walking Lunge (50/35) (45/30) 
10 D-Ball Cleans (100/80) (80/50)
50 Ft. Box Prowler Push 
WOD:
“SMOKED”
E3MOM… 10 Rounds
15/12 Cal. Row
25 S2O (75/55) (65/45)
30 Double Unders
*Adv. women 15 cal. row. 
**Adjust reps to as needed to get all 10 Rounds.
FIT
SKILL:
3 Rounds (At a walking pace)
8E DB Single Arm Strict Press 
8 Supine BB Row
50 Ft. Box Prowler Push 
WOD:
“SMOKED”
E3MOM… 10 Rounds
15/12 Cal. Row
25 S2O (75/55) (65/45)
30 Double Unders (60 Singles)
*Adv. women 15 cal. row. 
**Adjust reps to as needed to get all 10 Rounds.
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