WOD

Skill-work: Strict Press  5 x 5  Conditioning: 1 RFT: 30 Pull ups 50 Anchored Sit ups 70 Double unders immediately into 2 RFT: 20 Pull ups 40 Anchored Sit ups…

Conditioning:  3 Rounds  20 Devils Press  20 Pull-ups  20 Ball Slams  20 T2b  20 Jump Lunges  50 DU’s

Skill-work: Every Minute On The Minute for 10 Mins Complete  5 Back Squats  Build As heavy as possible  Conditioning:  10- 9-8-7-6-5-4-3-2-1 HP Cleans (155/105) Each Round Complete   10 HR…

Skill-work: 3 Rounds  100 M Farmers Carry  20 weighted Knees to chest with med ball 20 GHD sit-ups  1 Min Plank or Hollow Hold  Conditioning:  Endurance  Every Minute On the…

Skill-work:  3 Rounds  100 M Backwards Heavy Sled Pulls  12 each side Back Step Lunges of 2 plate deficit 12 Hip Banded RDLs off Pull-up Rig Conditioning:  For Time: 21-15-9-6-3…