WOD

Skill-work: 5 X 500 M Row Repeats  1 Min rest between  Conditioning:  AMR 15 Minutes  20 DU’s  30 Ball Slams (25/16) 15 Renegade Rows 

Skill-work: Weighted Pull-up  5 X 5  *Try to Build heavier than last time Mod to Banded  Accessory  2 Rounds  12 X Incline Spider Curls  12 X Incline skull crushers  Conditioning: …

Skill-work: DeadLifts  5 X 2  Conditioning:  4 Rounds For Time  15 Sumo DeadLifts  15 HSPU  15 Box Jumps (24/20) 15 Cals Row RX(125/205)

Skill-work: AB Pyramid  1 Min Weighted Plank  20 T2B Strict if possible  30  GHD Sit-ups  40 AB Slides on Rower  50 Russian Twists weighted   40 AB Slides on Rower  30…

Skill-work: Light Barbell Work  3 X 5 Heaving Snatch Balance or Modify Behind the neck Push Press  10 Mins  Build to a Heavy or 1RM Snatch  Conditioning: Every Minute on…