WOD

Skill Superset 4x10 single arm kneeling Db strict press (per arm) 4x10 single arm Db bent over row (per arm) 1 min rest between sets Conditioning :5 rounds of:         10…

Skill-work: 20 TGU  Every 5 Reps 30 sec Plank hold  Conditioning: 3 Rounds  30 Calorie Echo Bike  30 SDHP (95/65) 30 Medball Cleans  

Skillwork: 5 x 3 POS Snatch  4 x 3 OHS @70% Conditioning: AMR 12 Mins  12 Single arm DB Push Press (each Arm)  12 DB Step Ups (35/20) 12 Pull-ups 

Skill-work: 3 Rounds  100 M Double Front Rack Carry KB Carry (53/35) 20 weighted Plate sit ups (heavy)  30 hollow rocks 15 strict Knees to elbows  Conditioning: 4 Rounds  400…

Skill-work: 3 POS Clean + Jerk  Conditioning:  3 Rounds  50 Air Squats  20 Ring Dips  10 HP Cleans  RX(95/135)