Workout of the Day

Strength- Weighted Pull Ups, 12 minutes to build to 3rm Conditioning- 16 min AMRAP 2 ring dips 4 pull ups 8 KB Swings 45#/35#

Strength- Push Press 5-5-3-3-1-1 up to 85% Conditioning- for time: 100 DU then, 7 RDS 7 T2B 7 KB snatch 45#/35# then, 100 DU

Strength- Back Squat 5-5-3-3-1-1 up to 85% Conditioning- 5 rds 10 Thrusters (empty BB) 20 Push Ups 400m run

Conditioning:  40 Mins for Time CAP for WorkLoad  21-15-9 Renegade Rows   Wall Balls  RX(115,75) Then  21-15-9  Pistol Squats (each leg) Devils Press   Then  21-15-9  SDHP ( 70,53) DBall Slams (…

Skill-work: Build to a Heavy  1 Snatch Grip Push Press + 1 Snatch Balance + 2 OH Squats   Modify Accordingly to flexibility  Accessory 2 Rounds Giant Set  12 X Wide…