Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 KB deadlifts10 Sit-ups Strength/skill Clean 3-3-3-3-3 75% WOD 5 Rounds for time: 5 STOH 155/1057 Front squats 155/10515 V-ups -Perform STOH/front squats form rack. Hybrid Conditioning (5:30) 3 Rounds for time: 800 Meter run500 Meter row100 Meter farmer carry50′ DB lunges15 Wall balls 30 Minute time capRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 DB floor press10 Alternating box step downs10 Ring rows10 Sit-ups Strength/Skill 3 Rounds, not for time: Max time Hollow/tuck hold10 Alternating pistols5-10 Strict supine pull-ups WOD 8 Minute AMRAP: 42 Double-unders12 DB bench press 50/35 Rest 2 Minutes 8 Minute AMRAP: 10 Toes-to-bar20 Lunges Hybrid Conditioning (10:30) 3 Rounds for time: 800 Meter run500 Meter row100 Meter farmer carry50′ DB lunges15 Wall balls 30 Minute time capRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded pull-aparts10 Pineapple pickers5 Bottoms up KB press/side Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row15 Box jumps/step-overs 24/2020 Hang power cleans 135/9515 Box jumps/step-overs 24/2010 Hang power cleans 12 Minute time cap Compare to: 4/14/2026Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers:15 Palloff hold/side10 Halo squats Strength/skill Back squat 6-6-6-6-6 65% WOD For time: 800 Meter run42 Russian KBS 70/5321 KB goblet squats30 Russian KBS15 KB goblet squats18 Russian KBS9 KB goblet squats800 Meter run 20 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 1 Rope pull from ground10 Goblet squats100 Meter jog WOD Teams of two, one person working at a time, complete three rounds: 1:00 Shuttle run 25′:30 Rest1:00 Rope climbs:30 Rest1:00 Bike, calories:30 Rest1:00 Wall balls 20/14:30 RestRead more