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

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 KB deladlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DBRead more

WOD Teams of two, 18 minute AMRAP: 400 Meter run or 500 meter row3 Shoulder-to-overhead 135/956 Pull-ups12 Air squats One partner runs/rows while the other completes as many rounds of the work as possible, then alternate.Read more

Strength/Skill 5 sets: High hang snatch + Hang snatch + snatch WOD 4 Rounds for time: 5 Deadlifts 275/19010 Toes-to-barRead more