WOD

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…

Skill Work:  Accessory Functional work  3 Rounds  Single Arm Kneeling Press DB or KB (10-12 Reps each side)  Gorilla Rows (10-12 reps each side)  Conditioning:  Complete As Many Rounds in…

Skill Work: 5 X 5 Front Squat  Conditioning: 10  Rounds  10 Ball Slams  10 Burpees 10 DB Squat Cleans 

Deck of Cards Hearts: hspu Diamonds: box jump overs Clubs: air squats Spade: ball slams Jack: 15 kb swings Queen: 200 m run King: 25 du Ace: 15 kb thrusters

Skillwork DB Thrusters  4x12 Then Barbell Strict Press 4x12  Build.  WOD Buy in 2000 m  Row Then 30 Clean and Jerks Rx (135/95) Int (115/80) Mod (95/65)