WOD

Skill-work: 6 X 200 M Sprint  1:15 Rest Between  Conditioning:  40-30-20-10 KB Swings (70,53) Wall Balls

Skill-work:  Build to a Heavy Complex  1 Power Clean + 1 Hang Squat Clean + 1 Thruster  **Cannot Thruster out of the clean  Conditioning:  21-15-9 Power Clean  Deficit HSPU (6”,4”)…

Skill-work: 4 Rounds  10 Strict Pull Ups with Tempo (3-1-1) 10 Strict Ring Dips (3-1-1) Adv weight the dips and pullups  Beginner do Rack Pull ups strict or weighted  Conditioning: …

Skill-work: Every Minute On the Minute For 10 Mins  15 secs AMR Jerks Rest Remainder of Minute **Pick a Moderate Weight Something No more than 6 Reps  Accessory  2 rounds …

Conditioning:  For Reps Or Time: 800 M Run  50 HSPU  50 Wall Balls  50 1 Arm DB Snatch (65,95) 50 T2B  50 KB Swings  50 DB Step Ups  50 DU’s …