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

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: 1 High hang snatch + 2 below knee snatch WOD EMOM for 15 Minutes (5 sets): Minute 1|Hang power clean x 2Minute 2|Double KB front rack carry x 100mMinute 3|Strict supine pull-up x 5-10Read more

Warm-up Bike, row ,ski 2:00 3 sets: 10 Air squats20 Banded pull-aparts10 Dynamic scorpions3 Inchworms Strength/Skill Bench press 8-8-8-8-8 WOD 12 Minute AMRAP: 7 Push press 115/7514 Wall balls 20/1421 Sit-upsRead more