WOD

Skill-work: 3 Sets  15-20 Spanish Squats  12 each  Straight Leg Step Back Lunges ( between a 1 leg RDL and a Lunge step back straight leg toe on floor)  Conditioning:…

Conditioning Three rounds for time of:30 Wall balls (20,14)30 Sumo deadlift high-pulls (75,55)30 Box jump (20)30 Push press( 75,50)30/21 calorie row30 Push-ups10 Body weight back squats from the rack. *Choose…

Skill-work: 3 Rounds  1200 M Run  Rest 2 Minutes  Can sub for Bike Intervals  70 Cals AFAP Conditioning: 21-15-9  Deadlifts  Box Hop Overs (24”,20”) RX(225/155)

Skillwork: 4 Sets Complete as a Super Set  10 CG Bench Press  10 Supinated Pull-ups (Adv weighted)  Conditioning: As Many Reps In 12 Minutes  3 Push Jerk  3 Bar Facing…

Skill-work: Build to Heavy Snatch Complex  5 X 1 Snatch Pull + 1 Snatch + 1 Hang Snatch  Workout  For Time:  40 Cal Row  30 GHD Sit-ups  20 OH Squats …