Warm-up 2:00 row, bike, ski 3 sets: 10 Sampson lunges:20 Bar hang:20 HS or plank hold Strength/Skill 4 sets, not for time: Weighted strict pull-ups x 5Strict HSPU x 5-10Alternating Pistols x 10 WOD For time: 15 Deadlifts 185/12521 Burpees over the bar42 Air squats15 Deadlifts30 Air squats15 Burpees over the bar15 Deadlifts9 Burpees over the bar18 Air squatsRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: :20 Leaning on rings20 Banded pull-aparts5 Bottoms up KB press Strength/Skill 5 Sets: 6 Bench press @65-70%8 Barbell rows WOD For time: 100 Calorie row or ski50 Sit-ups50 KBS 70/53Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single unders10 PVC pass-throughs10 Goblet squats Strength/Skill Back squat 6-6-6-6 75% WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to 1/5/2023Read more

Strength/Skill 10 minutes to work on power clean technique WOD Teams of two, alternate movements… 20 Minute AMRAP: 3 Power cleans 185/1256 Wall balls 24/20100 Meter runRead more

WOD EMOM for 12 minutes Station 1 | Strict HSPU x 5-7Station 2 | Sit-ups x 15Station 3 | Bike x 8 Cals Rest 2 minutes EMOM for 12 minutes Station 1 | Dips x 10Station 2 | Strict Pull-ups x 5Station 3 | DB deadlifts x 10Read more