WOD

Skill-work: Gymnastics Strength and Skill  12 Minutes AMR  4 Perfect Wall or Box Walks  4 Strict Muscle Up Transitions to Press Out (Mod To 4  banded C2 Rings and then…

Skillwork: Build to a Heavy Complex In 6 sets  1 Clean Pull + 2 Full Clean + 3 Front Squats  Conditioning: 20 MIn AMR as possible  Start 800 M Run …

Partner Workout  For Total Reps  AMR 10 Mins  In Teams of 2 Alternating Rounds  8 KBS (70/53)  8 Box Jumps (24”/20”) 8 Front Squats (95/65)  AMR 6 Minutes  Max Pull-ups…

Skill-work: Back Squat Wave  5-3-2-1 5-3-2-1 Conditioning 4x 3 min AMR  3 squat Snatch  5 Lateral Burpees 

Skill-work: Shoulder Work  3 Rounds  5 Wall Walks  10 kneeling 1 KB Presses Each Side  20 Banded Pull-aparts  Conditioning: 10-9-8-7-6-5-4-3-2-1 Push Press  10 T2B each round  100 M Sprint