WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Wall balls 20/14Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Step-ups Strength/Skill 5 Sets: 2 Hang clean (just below knee) + clean WOD 2 Rounds for time: 20 KBS 53/3515 Toes-to-bar20 KBS15 Box jumps or step-ups20 KBSRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats20 Mountain climbers5 Bottoms up KB press WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|20 Sit-upsStation 2|12/10 Calories of Assault BikeStation 3|100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Station 4|12 KB goblet reverse lungesRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges10 DB bench press:15 Jump rope Strength/Skill 5 Sets: 2 Hang snatch just below knee + snatch WOD 4 Rounds for time: 10 Front squats 135/9512/10 Deficit push-ups 45/35 lb plates24 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold20 Banded pull-aparts5 Seated strict DB press Strength/Skill 5 Sets, not for time: 5 Strict HSPU or unsupported BB press10 DB rows/arm WOD 15 Minute AMRAP: 500 Meter row or ski12 Pull-ups8 Shoulder-to-overhead 115/75Read more