WOD

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 Snatch …

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

Skill-work:  Thruster  5 X 3  Conditioning:  21-15-9-6 Back Squats  DB Burpee Deadlifts  RX (165/115)

Conditioning:  5 Rounds  400 M Run (500 m row if needed) 40 HR Push-ups  30 SDHP  20 Walking Lunges Wtd

Skill-work: Build to Heavy 2 Rep  Every 2 Minutes for 4 Rounds  5-8 Heavy DeadlIfts  Accessory  2-3 Rounds  12 Gliding Hamstring Curls ( Use Ring and Box)  12 Reverse Hypers…