WOD

Conditioning:  For Time  50 Step Ups (20/30) 200 M Run  50 Wall Balls  200M Run  50 1 arm Snatches   200M Run  50 GHD SitUps  200M Run  50 Ring Rows  200M…

Skill-work 4 Rounds of Superset  10 X DB Reverse Flys on bench 10 X Straight Arm banded Pulldown  Conditioning:  “Nancy” 5 Rds 400 M Run 15 OH Squats (95/65)

Skill-work: 3 Rounds Farmers Carry 100 M  5 Wall Walks (chest starts on floor)  10 Strict HSPU or Seated z Press  10 Plank Ring Sprawls  Conditioning:  4 X 3 Minute…

Skill-work:  4 Sets   10-12 reps  Barbell Bulgarian Split Squats  Rest 1 min between  Conditioning:  AMR 15 MInutes  20 Cal Row  15 Deadlift (185/135) 10 Box Jumps 

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 …