WOD

Skill-work:  5 Rounds  Build to a Heavy 5 RM Back Squat  SuperSet  12 Banded Heavy KB or DB RDLs  **Band attached at the hips  Conditioning:  5 Rounds For Total Reps …

Skill-work: Endurance Work  4 X 400 M Sprints  Rest 90 secs Between Sets  Conditioning:  7  Rounds  7 Strict Pull-ups  7 Strict HSPU  7 Strict T2B  7 Strict Ring Dips  Mod…

Skill-work: Build to a Heavy Clean and Jerk  Then Complete  2 Reps Every 90 secs for 6 Rounds  Can add weight as you go. Conditioning: “Holy Grip” As Many UB…

Michael 3 rds 800 m run 50 hip extensions 50 ab-mat sit ups (mod run to 1000m row)

Skill-work: HandStand Hold  3 X 1 Min Rest 1 Min In Between  Then: Every Min On The Minute for 8 Minutes  Pick a Doable Number of Strict HSPU to Complete …