WOD

Skillwork. Barbell Back Squats  6x6 Build to heavy.  Drop set last set. Then Bulgarian Split Squats  4x12 Heavy Enough  Conditioning. (set INT timer 45 rds of 20 sec work 10…

Skillwork. Bench Isolated Row 5x10  Heavy.  Then Rings Rows  5x12  Conditioning.  4 rounds for time  12 Underhand Pull Ups (Chin Ups) 12 Renegade Rows (35/20) 12 KB swings (53/35) 12…

Skillwork. Dumbbell Bench Press  5x12  Then  Strict Barbell Press. 5x12  Conditioning.  4 rounds  10 DB Front Raises 10 DB Lateral Raises  10 DB reverse Flies  10 Row machine Gliding Push…

Skillwork. 5 rounds of  Sled Rope Pull and Sled Push. Then (if time) Weighted Pull Ups 5x6  Conditioning.  20 min as many rounds as possible  10x Med Ball Cleans 20x…

Skillwork. Barbell Deadlift  6x6 Building to heavy Then  20 Bench isolated Dumbbell Rows  Conditioning. 3 rounds  500m Row 5 Wall Walks  10 Devils Press  10 Single Leg Romanian Deadlifts (each…