WOD

Skill-work OH Squat 3 X 10  Conditioning:  21-15-9-3 Hang Squat Snatch (75/55) Burpee Box Jump (24”/20”)

Skill-work: 3 Rounds  20 weighted Russian Twists 20 Windmills w/KB  20 Rower Slides  Conditioning:  3 Rounds  100 M Farmers Carry (53/35)  200 M Run  30 Jump Lunges   40 Weighted Ab…

Skill-work:  DeadLifts  5 X 5  Conditioning:  As Many Rounds 20 Minutes  20 Cal Bike  15 Deadlifts(205/235) 20 Ball Slams (40/25) 

Skill-work: 3 Rounds  15 Skull Crushers  15 DB  Bicep Curls  15 Rear Delt Flys  15 Lateral Raises  Conditioning:  3 Rounds  50 Air Squats  21 Ring Dips  15 Hang Power Cleans…

Skill-work: Push Press  5 X 3  Increasing in weight Conditioning: “Push N Pull” As Many Rounds in 15 Minutes  15 Cal Row  15 Push-ups  15 Pull-ups 15 Push Press (115/75)