WOD

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…

Skill-work: Functional Bodybuilding  3 Rounds  12 Kneeling Single Arm Presses  12 Tempo Dips (3 sec negative)  2 Rounds  12 Lateral to Front Raise  12 OH Tricep Extensions  Conditioning:  3 Rounds…

Skill-work: 4 X 8  Close Grip Bench  Super Set with Max Effort BurnOut of Supinated Chin Ups  **Extra Challenge try and work slow negative  Rest 2 Mins Between Sets  Conditioning:…

For Time 1000 M Row  40 DB cleans (40/25) 40 Ring Dips  40 KB Swings  800 M Row 40 Pushups  30 DB cleans (40/25) 30 Ring Dips 30 KB Swings…