WOD

Skill-work: 3 rounds  12 each Back Step Lunge off Plate  12 Good mornings  Conditioning:  10-9-8-7-6-5-4-3-2-1 DeadLifts  20 Jump Lunges DB weighted  200 M Run

Skill-work: Pec and Tricep  4 Sets  12 Close Grip Bench Press  8 Strict Seated Muscle ups (banded or strict or assisted)  12 Banded Tricep Push downs  Conditioning:  8 Rounds  90…

Endurance Skillwork:: Row Intervals  12 Rounds  20 secs All Out  40 Secs Rest  Conditioning : 5 Rounds  20 Russian KB Swings (70,53) 15 Front Squats  15 T2B  RX(115/75)

Skill-work: 7  X 1 Power Clean +1 HS Clean +  1  Jerks Complex  **Ascending Build to a Heavy  Conditioning: 4 X 3 Min AMR  Rest 1 Minute Between Rounds   6…

Conditioning:  For time: 3 Rounds of "Mary" 3 Rounds of "Cindy" 2 Rounds of "Mary" 2 Rounds of "Cindy" 1 Round of "Mary" 1 Round of "Cindy"