Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 5-5-5-5-5 WOD 3 Rounds for time: 400 Meter run15 Alternating DB snatches 50/35Read more

WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 54-59%Set 2 – 3 reps @ 59-64%Set 3 – 2 reps @ 64-69%Set 4 – 2 reps @ 69-74%Set 5 – 1 rep @ 74-79%Set 6 – 1 rep @ 74-79% WOD EMOM for 16 Minutes (4 sets): Station 1|DB bench press x 10Station 2|Single arm DB row 8/armStation 3|Bar hang x max timeStation 4|HS hold x max time Compare to: 3/20/2025Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 PVC passthroughs100 Meter jog Strength/skill Hang power snatch 3-3-3-3-3 WOD For time: 30 Deadlifts 225/15560 Wall balls 20/14800 Meter run Hybrid Conditioning (10:30) 3 Rounds for time: 800 Meter row50′ Burpee broad jumps400 Meter ski50′ Walking lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 Bar hang10 DB pull throughs Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Dips3 Weighted strict pull-ups WOD 4 Sets for max reps: :30 Double-unders:30 Rest:30 D-ball over shoulder 100/70:30 Rest:30 Bike, calories:30 Rest Hybrid Conditioning (10:30) 30 Minute AMRAP: 400 Meter run20 Claorie bike400 Meter run20 Wall balls 14/10Read more