Workout of the Day

800 M Row  Then 3 Rounds  15 Manmakers  30 Cal Bike  3 Rounds  15 Ring Dips  15 Atomic Sit Ups  15 Cal Ski Erg  Then  1000 M Row 

Skill-work: Snatch  5-5-3-3-1-1 Conditioning 3 Rounds  30 Power Snatch  30 Wall Balls 

Skill-work: Core Work  3 Rounds  30 GHD Situps  30 sec Lsit  20 T2B  1 Min Hollow Hold  Conditioning: As Many Rounds in 20 Minutes  400 M Run  15 double push…

Skillwork: Barbell Cycling Work  Hang Power Clean TNG   5 X 5  Rest 75 secs per set As heavy as possible  5 X 5  Weighted Matador Dips  Conditioning: 10-8-6-4-2 Hang Squat…

Skill-work: 3 X 20 Hip Thrusts  Super Set with 3 X 15  Weighted GHD Hip Extensions 1 sec pause at top  Accessory  Ring or Rower Hamstring Curls  3 X 15-20 …