WOD

Skillwork:  Row Intervals  16 Mins  1 Min on 1 Min Off  Conditioning:  3 X 5 Min AMRAPs  10 Thrusters (95/65) 10  HR Push Ups  10 KB Swings  Rest 1 min…

As a team of 2 each partner must complete for time: 30 bike (calories) Partner completes plank hold 30 Push Press (115#/75#) Partner completes Handstand Hold 30 Toes-to-bars Partner completes…

Skill Work  Strength  3 Rounds  Heavy Barbell Back Step Lunges  6 Reps each Leg  Weighted Hip Extensions 12 Reps  Conditioning For Time: 1000 M Row  30 Back Squats RX(155, 225)…

Skill Work:  15 Mins to Build as heavy as possible Barbell Complex  1 Power Snatch  2 Hang Snatch Pulls 1 Snatch above the Knee  1 Snatch Balance or Rack Jerk…

Skill Work: Pistol Progressions  Banded off Bar  5 each leg out all way to bottom then stand up both feet 5 each feet together at bottom then leg out stand…