WOD

Skill-work:  Strict Press  4 X 10  Accessory  2 Sets  12 Lateral Raises  12 Upright Rows  Conditioning:  As Many Rounds in 15 Minutes  10 Devils Press (30/20) 20 Ball Slams (40/25)

Skill-work: 3 Round NFT 10-12 Rack Pull-ups Feet Elevated Tempo  10-12 Landmine meadows row  10-12 Reverse Rear Delt Flys  Conditioning:  “Cardio Killer”  6 Rounds For Reps 1 Min Rowing For…

Skill-work: Stop Deadlift (no Bouncing off floor)  5 X 3  Conditioning: 3 Rounds For Time  400 M Run  15 Power Cleans  20 Jump Squats  RX(115,75)

Skill-work: Back Squats  4-3-2-3-4 Goal try to Use heavier Weight on Your 2nd set  Conditioning:  4 Rounds  15 Deadlifts  15 Clapping Pushups  20 Alternating Pistol Squats  RX(205,135) ADV(225,155)

Skill-work: Death by 20 M Sprints  Conditioning:  As Many Rounds In 14 Minutes  4 Wall Walks  14 Ring Pull-ups ( Feet Elevated) 14 HP Snatch (75/55) 21 DU’s