WOD

Skill-work: 3 Rounds  12 Glute Ham Raises  12 Good mornings  Conditioning:  “Eva” 5 rounds for time of: Run 800 meters 30 Kettlebell swings (70/53) 30 Pull-ups

Skill-work:  5 X 5 RM weighted Dip  MOD to Box Assisted or Negatives No bands   Accessory 12-15 Seated Incline Bicep Curls  Conditioning:  For Time: 21-15-12-9-6-3 Bench Press  Ring Dips …

Skill-work: 3 Sets Completed as a Super Set  1:15 Between Sets  12 X Bulgarian Split Lunge  (Elevated Foot ) 12 Hip Extensions ( weighted If Possible)  Conditioning: As Many Rounds…