WOD

Skill-work: Accessory Work  2 Rounds  15 Barbell Or Ring RollOuts  15 V-ups Over Divider  15 GHD Sit-ups  Conditioning:  4 Rounds For Time  400 M Run  30 Wall Balls  30 Box…

Skill-work: Bench Press  5 X 5  SuperSet With 3 Wall Walks  Conditioning:  6 Rounds  For Max Reps  30 Secs Ring Dips  30 Secs Air Squats 30 Secs Push ups  30…

Skill-work: Every 90 secs for 12 rds  1 clean pull + 1 clean catch  (receiving the bar in the  front rack position with knees bent)  + 1 hang power clean…

Skill-work: Back Squat Wave  4, 3, 2   4, 3, 2    4, 3, 2  Where the 2nd set becomes weight of first in next set  Conditioning: Every Minute On…

Conditioning: "The Longest Mile" 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run