WOD

Skill-work: Push and Pull  4 Rounds  15 Seated Z Press Heavy  10 Strict C2B supinated  Pull-ups  Conditioning: 6 Rounds  100 M Sprint  15 Box Jumps (30”, 24”) 15  KB Swings…

Skillwork: Front Squat  5-5-3-3-1-1-1 Conditioning: 21-15-9-6-3 DeadLifts (225/155)  Lateral Over and Back Burpees on Bar  25 DU’s Each Round 

Skill-work: 3 Rounds  12 Incline Pause Bench Press  12 Up Right Rows  12 Incline DB  Skull Crusher  Conditioning: For Time:  40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups …

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…