Warm-up 2:00 bike, row , ski 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill Bench press 6-6-6-6-6 WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 11/1/2023Read more

Strength/Skill 4 Sets: Alternating pistols x 10Strict HSPU x 5Broad jump x 3 WOD For time: 25-15-5Toes-to-bar75-50-25Double-undersRead more

Strength/Skill Back squat 4 Sets: 3 reps @ 85% WOD 15 minute AMRAP: 400 Meter Run30/25 Push-Ups20 Alternating Dumbbell Snatches 50/35Read more

Open workout 24.3 All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg)♂ 95, 135 lb (43, 61 kg)Read more

Warm-up 2:00 bike, row, ski 3 sets: :20 HS hold or plank10 Pineapple pickers3 inchworms Strength Deadlift 12-10-8-6 WOD For time: 400 Meter farmer carry 53/35800 Meter run1,000 Meter rowRead more