WOD

Conditioning:  30 Min Time CAP to Complete As Much As possible  2 Rounds For Time  30 Alternating DB Snatch  20 Echo Bike Cals  20 DB Push Press Adv HSPU strict …

Skill-work: 5 Rounds   4 Reps Bear Complex  (Squat Clean Thruster to Back squat Thruster)  Conditioning:  For Total Time Combined rest Included  Part A  1 Mile Time Trial  (or 2000m Row/2.8…

Skill-work: 3 Rounds  12 each Landmine Pull and Press  20 Banded Face Pulls  Conditioning:  For Endurance :  10-20-30-40-30-20-10 Row For Cals  Ball Slams  20 Burpees Each Round 

Skill-work: 3 Rounds  Heavy Barbell Step Ups  8-12 Reps Each Leg  12 Assisted GHD Raises use PVC pipe  Conditioning:  Every 4 Minutes X 4 Rounds  Sprint to Rest! 15  Deadlifts…

Skill-work: CoreWork  3 Rounds  10 KB Windmills each side  20 V-ups weighted  15 Weighted hanging knee raises  60 sec Weighted Plank  Conditioning:  For Time: 8 Rounds  5 supinated Strict Pull-ups …