Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/Skill Push Jerk Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 4 Rounds for time: 50 Double-unders100 Meter KB front rack carry 53/357 DB push press, right 50/357 DB push press, leftRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 KB deadlifts Strength/skill Front Squat 2-2-2-2-2-2 @ 23X1 WOD 12 Minute AMRAP: 10 Pull-ups5 Deadlifts400 Meter run Choose a DL weight that’s challenging but can be completed unbroken.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats WOD Teams of two, one person working at a time, complete the following for time: 20 Power cleans60 Air squats200 Meter medicine ball run 20/1420 Power cleans60 Air squats400 Meter medicine ball run20 Power cleans60 Air squats800 Meter medicine ball run -Partners run together, switch carrying ball as neededRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Sit-ups10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 5 Rounds for time: 10 Hang power snatch 70/5510 Toes-to-bar10 Burpees over the bar 16 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Ring rows5 Bottom sup KB press10 Walking lunges Strength/Skill 3 Sets, not for time: 100 Meter D-ball carry10 Incline DB bench press10 Single arm DB rows/arm WOD 15 Minute AMRAP: 7 Single DB push press, right7 Single DB push press, left 50/3520 Sit-ups40 Double-unders Hybrid Conditioning (5:30) For time: 1 Mile run25 Sit-ups15 Burpees2,000 Meter row25 Sit-ups15 Burpees 30 Minute time capRead more