WOD

Skill-work 4 Rounds of Superset  10 X Floor Press 10 X Ring Dips  Conditioning:  40-30-20-10 HR Push Ups  KB Swings (70/53) Knees to elbows

Skill-work: 3 Rounds Farmers Carry 100 M  5 Wall Walks (chest starts on floor)  15 Strict HSPU or Seated z Press  15 Ring sprawls Conditioning:  4 X 3 Minute AMR …

Skill-work:  4 Sets   10-12 reps  Barbell Bulgarian Split Squats  Rest 1 min between  Conditioning:  AMR 15 MInutes  20 Cal Row  20 Deadlift (185/135) 20 Jump Lunges

Skill-work: 3 Sets  10-12  Arnold Press  10-12  Bent Over Pause Row (hold 1 sec at the top)  10-12 Straight Arm banded Pulldown  Conditioning:  3 Rounds For Time  25 Cal Bike …