WOD

Skill-work: 100 medball sit-ups tossing to partner  Conditioning:  5 rounds  20 cal bike 25 air squats  25 push ups  25 walking lunges.

Skill-work: 12-15  Minutes Build to a Heavy Complex  1 Squat Clean + 1 Hang Squat Clean + 1 Thruster  Conditioning:  As Many Reps In 12 Minutes  12 Hang Power Cleans…

Skill-work: Bench Press 10-8-6-4-2 Increasing in weight  then drop set back to beginning weight Conditioning:  3 Rounds For Time  400 M Row  21 T2B 21  HSPU

Skill-work:  DeadLift  Build to working weight  Then 3 X 10 (all at same weight) Conditioning:  7 Rounds  Complete as a Sprint Rest : Every 2:30 Complete  200 M Run  7…

Skill-work: 5 x 10  Bent Over Barbell Row  *after each set Heavy Sled push to Pull Conditioning:  AMRAP 14 Minutes  10 Clean and Jerks (95/65) 10 HR Push-ups  10 Box…