WOD

Conditioning:  Opposing Ladders  For Time  10 Atlas Lunges (2 back step Lunges + 1 Squat)  1 Clean and Jerk  10 Atomic Sit-ups ( plate or med ball 15/25) 9 AtLas…

Skill-work:3 rds100 m sled pull forward to backward1 min weighted plank hold3 wall walks Conditioning:5 rds1 min: man makers1 min: ball slams1 min: ski erg1 min: battle ropes1 min: rest

Skill-work: Push and Pull  4 Rounds  15 Seated Z Press Heavy  10 Strict C2B supinated  Pull-ups  Conditioning: 6 Rounds  100 M Sprint  15 Box Jumps (30”, 24”) 15  KB Swings…

Skillwork: Front Squat  5-5-3-3-1-1-1 Conditioning: 21-15-9-6-3 DeadLifts (225/155)  Lateral Over and Back Burpees on Bar  25 DU’s Each Round 

Skill-work: 3 Rounds  12 Incline Pause Bench Press  12 Up Right Rows  12 Incline DB  Skull Crusher  Conditioning: For Time:  40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups …