WOD

Skill-work: Complete as a Superset  Bench Press  5 X 5  Max Reps Ring Rows Elevated Feet  Conditioning: For Time  4 Rounds  500 M Row  20 Push Press  30 Weighted Abmat…

Conditioning:  30 Min Time CAP to Complete As Much As possible  2 Rounds For Time  30 Alternating DB Snatch  20 Echo Bike Cals  20 DB Push Press Adv HSPU strict …

Skill-work: DeadLift  5 X 5   SuperSet With  5 X 5  Strict Pull-ups Weighted Heavier than last time  Conditioning:  AMR 12 Minutes  12 Burpee Tuck Jumps    6 Bar MU’s…

Skill-work:  Body Weight Skillwork  50 Ft HS Walk or 10 Wall Walks ( NO skidding down walls)  10 Max Height Box Jumps ( Keep Adding Plates)  15 Weighted Atomic Sit-ups …

Skill-work: 4 X 10   Back Squats  Barbell Endurance  Accessory  1 set 50 banded Hip Thrusts on the Bench  Conditioning:  For Time:  100-80-60-40-20 DU’s      25-25-25-25-25 WallBalls