WOD

Skill-work: 3 Sets  12  Arnold Press  12  Bent Over Pause Row (hold 1 sec at the top) 12 OH Banded Tricep ext. Conditioning:  5 Rounds For Time  20 Cal Bike …

Skill-work: 5 X Barbell Complex  1 Power Cleans + 2 HS Cleans + 2 Front Squats  Conditioning: 20 Min AMRAP 10 Hang Squat Clean (135/95) 15 GHD Sit Ups 200…

Conditioning:  3 Rounds  20 Devils Press  20 Pull-ups  20 Ball Slams  20 T2b  20 Jump Lunges  50 DU’s 

Skill-work: Every Minute On The Minute for 10 Mins Complete  5 Back Squats  Build As heavy as possible  Conditioning:  10- 9-8-7-6-5-4-3-2-1  HP Cleans(155/105) * Each Round Complete*   10 HR Push-ups…

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…