WOD

Skillwork: Front Squat  5-5-3-3-1-1-1 Conditioning: 21-15-9-6-3 DeadLifts (225/155)  Lateral Over and Back Burpees on Bar  25 DU’s Each Round 

Skill-work: 3 Rounds  12 Incline Pause Bench Press  12 Up Right Rows  12 Incline DB  Skull Crusher  Conditioning: For Time:  40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups …

Skill-work: 6 Rounds Build to Heavy Complex  1 Hs Clean  1 Jerk  1 Thruster  Conditioning: EMOM 20 MIns  5 Pullups  10 Wall Balls  Adv Rest in Plank Hold 

Conditioning: Opposing Ladders  For Time  10-1 Atlas lunges (2 back step Lunges + 1 Squat) 1-10  Clean and Jerk  * each rd do 10 Atomic Sit-ups (25/15)

Skill-work:  6 X 3 POS Snatch  Ground, BKN, Hang  Conditioning:  AMR 12 Mins  8 DB Snatch (Each Arm)  16 Goblet Squats  30 DU’s