WOD

Skill-work: 3 Sets Completed As a Super Set  1:30 Between Rounds  10 Heavy Barbell Step Ups (20”) 12 Weighted Hip Extensions  Conditioning: “Jackie With a Twist “ 100 Thrusters (65/45)…

Skill-work: 12 Minutes  Work to 5RM Bench  At the Finish of each attempt complete Max Strict Ring Dips  Conditioning:  Sprint to Rest  6 Rounds at All Out Intensity  10 HP…

Skill-work: 2 Rounds  20 GHD Sit-ups  20 V-ups  20 Ring Out and Backs ( Like a rollOut on Rings)  20 Hollow Rocks or 30 sec Hollow Hold  Conditioning:  50-40-30-20-10 Row…

Skill-work:  Thruster  5 X 3  increasing in weight Rest between sets Conditioning:  21-15-9-6 Back Squats  (165/115) Devils Press (35/25)

Conditioning:  5 Rounds  400 M Run  50 Ab mat sit ups 40 HR Push-ups  30 hang Power Snatch  20 DB Walking Lunges  10 T2B