WOD

Skill-work: 6 Rounds Build to Heavy Complex  1 Hs Clean  1 Jerk  1 Thruster  Conditioning: EMOM 20 MIns  5 Pullups  10 Wall Balls 

Conditioning:  30 MIN AMR  In Teams of 2  40 Cal Row  20  Clean and Jerks (95/55) 40 OH Plate Lunges (45/35) 20 Burpee Pull-ups  20 Front Squats (95/65)  40 KB…

Skill Superset 4x10 single arm kneeling Db strict press (per arm) 4x10 single arm Db bent over row (per arm) 1 min rest between sets Conditioning :5 rounds of:         10…

Skill-work: 20 TGU  Every 5 Reps 30 sec Plank hold  Conditioning: 3 Rounds  30 Calorie Echo Bike  30 SDHP (95/65) 30 Medball Cleans  

Skillwork: 5 x 3 POS Snatch  4 x 3 OHS @70% Conditioning: AMR 12 Mins  12 Single arm DB Push Press (each Arm)  12 DB Step Ups (35/20) 12 Pull-ups