Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold3 Inchworms5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 75% WOD 4:00 AMRAP:5 Hang power clean 135/9510 Burpees 1:00 Rest 4:00 AMRAP:3 Hang power clean 155/10510 Burpees 1:00 Rest 4:00 AMRAP:1 Hang power clean 175/11510 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Pineapple pickers Strength/Skill Back squat 6 Sets: 2 reps @ 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/1/2026Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers20 Mountain climbers10 Ring rows WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 40 Calorie bike30 Burpees40 KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Halo squats5 Hanging knee raises10 Ring rows WOD For time: 1,500 Meter row50 Wall balls25 Toes-to-bar400 Meter run 17 Minute time cap Accessory 3 Sets: 100 Meter farmer carry10 Double DB rows 3 Sets: 20 Alternating hammer curls5-10 DipsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 70% WOD 5 Rounds for time: 10 Single DB step-ups 50/3512 Double DB deadlifts 50/359 Double DB hang power cleans 50/356 Double DB STOH 50/35 18 Minute time cap Hybrid Conditioning (5:30) For time: 800-400-200m run30-20-10 Goblet lungeAlternating DB snatchGoblet squatSit-upsRead more