WOD

Skill-work: Back Squat  5 X 3 @ 80-85% Conditioning: AMR in 20 Minutes  20 SDHP (95/65) 20 Front Rack Lunge Steps 20 GHD Hip Extensions weighted slam ball (25/16)

Skillwork: 3 Squat Cleans + 1 Jerk @65% 3 Squat Cleans + 1 Jerk @70% 3 Squat Cleans + 1 Jerk @75% 3 Squat Cleans + 1 Jerk @80% X…

Skill-work: 3 Rounds for Skill  20 med ball weighted  knees to chest  20 GHD Sit-ups  1 Min Hollow Hold  Conditioning: For Time:  1 Mile Run  100 DU’s  1500 M Row …

Skill-work: CG Bench Press  5 x 8  Super Set with  Dble KB skull crusher  5 x 10  Workout  10-9-8-7-6-5-4-3-2-1 DB Snatch Each Arm  Ring Dips  Hand over Box burpees (…

Skill-work:Thrusters2 Reps EMOM for 10 MinsAscending Weight heaviest Possible Conditioning:4 Rounds Each for Individual TimeSprint AFAP21 Calorie Row15 Wall Balls12 Deadlifts ( 205/135)Rest 90 secs between Rounds