WOD

Skill-work: Core Work  2-3 Rounds  25 GHD Sit-ups  30 sec L-sit Hold  25 Weighted V-Ups  1 Min Weighted Plank Hold  Conditioning: 800 M Run  20 SDHP 20 DBalls  20 Box…

Skillwork: Complete 5 “SuperSets” Increasing weight  Front Squats 5-4-3-2-1 SuperSet Back Squats 5-4-3-2-1 (same weight as front squat  limiting factor )  Conditioning: 21-15-12-9-6-3 Thrusters (75/55)  KB Swings (53/35)  Burpees 

Skill-work: 10-8-6-4-2 Supinated Strict Weighted  Pull-ups  Strict Weighted Ring Dips  Conditioning: As Many Reps in 15 Minutes  3 Pull-ups  3 HSPU  200 M Row  6 Pull-ups  6 HSPU 200 M…

Skill-work: 7 X 1  Build to Heavy Complex 1 Jerk Drive + 1 Split Jerk  Conditioning: AMR 12 Minutes  4 Squat Cleans  10 T2B  20 DU’s  RX(185/115) Mod weight accordingly 

Conditioning:Partner wod4 Rounds30 Man Makers30 C2B Pull-ups30 Medball Weighted Sit-ups800 M RowOne person works while one person holds a wall sit