Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Snatch 3-3-3-3-3 70% WOD For time: 400 Meter Run21 Deadlifts (185/125 lbs)400 Meter Run15 Deadlifts400 Meter Run9 Deadlifts400 Meter Run 20 Minute time capRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 Gobblet squats10 Dynamic scorpions10 Pineapple pickers20 Mountain climbers WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 100 Single KB front rack carry 53/35Station 2 – 10 Parlette pass throughsStation 3 – 18/16 Calories of Assault BikeStation 4 – 20 Wall balls -Switch arms at the turn around during KB carry.Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push press 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 3 Rounds for time: 500 Meter row or ski20 Deficit push-ups 45/35 lb plates15 Pull-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 KB deadlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DB Comapre to: 12/2/2025Read more

WOD Teams of two, alternate movements for 18 minutes: 4 Power cleans 155/1056 Box jumps or step-ups 24/208 Front squats 155/10510 Burpees12 LungesRead more