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WARM UP:
400 M. Run or Row
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds 
10 Pass Throughs 
10 Good Mornings 
10 Front Squats
10 Clean Extensions 
10 Clean Pulls
Then:
Mobility 
WIN
SKILL:
3 Rounds (At a Walking Pace)
6e DB Bent Row
Max Effort Banded Lat Pull Down
Max Effort Banded Tricep Extension
8 Band Pull Aparts
LIFT:
EMOM 10
3 Full Cleans
*Touch & Go
**Work to a heavy triple.
WOD:
“122217”
For Time:
30 T2B
30 Alt. DB Snatch (50/35) (45/30)
20 Bar Muscle Up
30 Alt. DB Snatch
30 T2B
*Sub. Bar MU for C2B Pull Ups Accordingly.
FIT
SKILL:
5 Rounds
10 Paused Back Extensions
10 V-Ups + 20 Flutter Kicks
LIFT:
Tempo Back Squat
4 x 8
*Pause for 2 sec. at the top, and 3 sec. at the bottom.
WOD:
For Time:
30 T2B
30 Box Jump Overs (24/20) (20/12)
60 Cal. Row
30 Box Jump Overs 
30 T2B
*Sub. T2B for Leg Lifts over a KB.
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