Skill: Put all those skills to use and get those Pull ups, Ring Dips or Bar Muscle ups!!!
If you can not get the skill, work on the negatives
Conditioning:
25min Amrap Partner WOD:
200m Run Together
50 KBS
40 Burpees
30 Ab Mat Sit Ups
20 HSPU
10 DB Hang Cleans (50/35) (35/20)
Strength: Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...