WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s 
2 Rounds
10 Pass Throughs 
10 Good Mornings 
10 Front Squats 
10 Clean Extensions
10 Clean Pulls
10 Split Jerk Presses
Then:
Mobility
WIN
SKILL:
3 Rounds (At a Walking Pace)
10 Bar Dips
Max Effort Banded Lat Pull Down
10 Band Pull Aparts
*Add weight to bar dips as needed.
LIFT:
EMOM 10 
2 Full Clean + 1 Jerk
WOD: 
5 Rounds
7 Clean & Jerks (155/105) (135/95)
50 Double Unders
7 Ring Muscle Ups
*Rest 2 Min. Between Rounds
**Goal is to sprint.
***Sub. C2B Pull Up for MU accordingly.
FIT
SKILL:
3 Rounds (At a Walking Pace)
10 Bar Dips
Max Effort Banded Lat Pull Down
10 Band Pull Aparts
*Add weight to bar dips as needed.
LIFT:
Strict Press
5 x 5 w/ a 3 Sec. Negative
*Build
WOD:
EMOM 6
ODD: Max Cal. Row
EVEN: Max Effort KBS (53/35) (44/26)
*Score = Cal. Row + KBS
Rest 2 Min.
EMOM 6
ODD: Max Cal. Row
EVEN: Max Effort Sit Ups
*Score = Cal. Row + Sit Ups
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