WOD

Skill-work: 3 Rounds  100 M Double Front Rack Carry KB Carry (53/35) 20 weighted Plate sit ups (heavy)  30 hollow rocks 15 strict Knees to elbows  Conditioning: 4 Rounds  400…

Skill-work: 3 POS Clean + Jerk  Conditioning:  3 Rounds  50 Air Squats  20 Ring Dips  10 HP Cleans  RX(95/135) 

Tabata Burpees Push ups/ or hspu Stationary weighted or Jump lunges Ab mat sit ups Goblet squats Kb swings

Skill-work:EMOM X 12 Minutes1 Clean Pull + 1 Full CleanIncreasing weight Conditioning:Open Wod 24.2AMRAP 20 min300 m row10 deadlifts (185/125)50 du

Skill-work: Pull-ups Strict  Beginner Tempo(1.1.3)  5 X 3  Intermediate Tempo (1.1.3)  5 X 5  Advanced Tempo (1.1.3) 5 X 8  Conditioning:  As Many Rounds 20 Minutes  100 M Farmer’s Carry  …