WOD

Skill-work: 4 Rounds  400 M sprint  200 M Jog  200 M Sprint  Rest 1 Minute Conditioning: 4 Rounds  20 Goblet Squats  20 Pull-ups  20 KB Swings  RX(70/53)

Skillwork: Build to a heavy Complex  in 12 Minutes  1 Snatch Pull + 1 Power Snatch + 1 HS Snatch  Conditioning: 8 Min AMR  5 Power Snatch  5 Burpee Box…

Conditioning:  As Many Reps 7 Mins  10 Ring Rows  10 Weighted Step Ups  Rest 2 Mins  As Many Reps  7 Mins  20 KBS  20 GHD Sit-ups  Rest  2 Mins  As…

Skill-work: 5 X 2 Thruster  Conditioning: “Fran” 21-15-9 Thrusters (95/65) Pull-ups