WARM UP:
400 M. Run
10 Walking Flamingos 
10 Walking High Knee Holds 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges
10 High Kicks
Then:
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Mobility 
WIN
SKILL / LIFT:
Warm Up Movements 
WOD:
“SKILL & POWER”
AMRAP 30
1-2-3-4-5-Etc.
Bar Muscle Up
Box Prowler Push (45/25)
D-Ball Clean (150/100) (100/80)
*400 M. Run before each round.
**Sub. Ring MU for Ring Dips accordingly.
FIT
SKILL / LIFT:
Warm Up Movements 
WOD:
AMRAP 30
15/12 Cal. Assault Bike
2 Box Prowler Push
10 DB Hang Clean & Jerk 5R/5L (50/35) (45/30)
400 M. Run
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