WOD

Skill work:  50-40-30-20-10 Double Unders  Abmat Butterfly Sit-ups  Conditioning: 5 Rounds Not For Time but for Load: 7 Reps of the Barbell Complex  1 Power Clean, 1 Front Squat, 1…

Accessory/ Strength  : 3 Sets  DB Bench Press 12 Reps  Rest 1 Min Between  KB or DB Bent Over Row 12 Reps  Conditioning: Every 2:30 X 6 Sets  10 Devils…

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)…