WARM UP:
400 M. Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS 
5 Inch Worms w/ Scorpions
Then:
Mobility
 

 
WIN
LIFT:
Back Squat 
3 @ 70%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
WOD:
“WILMA”
AMRAP 15
25 T2B
25 Front Squats (135/95) (115/75) 
20 T2B 
20 Deadlifts (185/125) (155/105) 
15 T2B
15 Front Squats (225/155) (185/125) 
10 T2B
10 Deadlift (275/185) (225/155) 
 

 
FIT
LIFT:
Back Squat 
4 @ 65%
3 @ 70%
3 @ 75%
2 x 2 @ 80%
WOD:
AMRAP 15
25 DB Step Ups (50/35) (45/30) 24/20″
25 V-Ups
20 Goblet Squats
20 V-Ups
15 DB Step Ups 
15 V-Ups
10 Goblet Squats 
10 V-Ups
 

 
AT HOME
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8e Single Leg RDL 
8e Backward Lunge
WOD:
AMRAP 15
25 Weighted Step Ups 
25 V-Ups
20 Goblet Squats
20 V-Ups
15 Weighted Step Ups 
15 V-Ups
10 Goblet Squats 
10 V-Ups
*Use what you got
Recent Posts