WOD

Skill-work: 3 Rounds  15 Skull Crushers  15 DB  Bicep Curls  15 Rear Delt Flys  15 Lateral Raises  Conditioning:  3 Rounds  50 Air Squats  21 Ring Dips  15 Hang Power Cleans…

Skill-work: Push Press  5 X 3  Increasing in weight Conditioning: “Push N Pull” As Many Rounds in 15 Minutes  15 Cal Row  15 Push-ups  15 Pull-ups 15 Push Press (115/75)

Conditioning:  Chip Away 40 Deadlifts 205/155 Run 200 M  40 Med Ball cleans dball (25/16) Run 200 M  40 Box slaloms weighted  Run 200 M  40 Wall ball sit ups …

Skill-work Pause Front Squats  5-5-5-5-5 Conditioning:  AMR 20 mins 10 Cals on the Bike  10 LungeSters ( 2 Lunges and 1 Thruster)  10 GHD Sit-ups 

Skill-work:  3 Rounds  12 Kneeling 1 arm Landmine Press Each Side  12 1 arm Row meadows Row  12 Lateral Raises  Conditioning:  Cardio Killer  7 Rounds  For Total Reps  Minute 1:…