Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%3 80%2 85%3 75% WOD 8 Minute AMRAP: 4 Hang power clean8 Box jumps or step-ups 24/20 -Choose a weight that can be completed unbroken throughout-Score = Rounds + weightRead more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 Plank or HS hold10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3 70%3 75%3 80%2 85%3 75% WOD 1,500 Meter row or ski50 KBS 50/3550 Sit-ups30 Burpees25 KBS 50/3525 Sit-upsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 5-5-5-5-5 Weight by feel WOD For time: 30-20-10 Walking lungesHand release push-upsPull-ups Compare to: 5/13/2024Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 100 Meter single kb suitcase carry 70/537 DB STOH, right arm7 DB STOH, left armRead more

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats10 Pineapple pickers Strength/skill Back squat 10 sets: 3 reps 75% WOD 3 rounds for time: 50 double-unders12 deadliftsFinish with…800-m run Choose a weight you can complete 12 reps unbroken Score = time, weightRead more