Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Double DB rows10 KB deadlifts10 Goblet squats Strength/skill Clean 3-3-3-3-3 70% WOD 5 Rounds for time: 10 Front squats 135/9525 Sit-ups Hybrid Conditioning (5:30) 30 Minute AMRAP: 10 Calorie bike25′ Burpee broad jumps20 Wall balls 14/1012 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press3 Inchworms:10 Hollow or tuck hold Strength/Skill 3 Rounds, not for time: Max time HS hold10 Ring push-ups10 Parralette pass throughs WOD 8 Minute AMRAP: 10 DB Bench press 50/35100 Meter famer carry 70/53 Rest 2 Minutes 8 Minute AMRAP: 10 Burpees over the bar10 Hang power snatch 75/55 Compare to: 3/4/2026 Hybrid Conditioning (10:30) 30 Minute AMRAP: 10 Calorie bike25′ Burpee broad jumps20 Wall balls 14/1012 Calorie rowRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 L seated shoulder press20 Banded pull aparts10 DB deadlifts:15 Jump rope Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 18 Minute AMRAP: 3 DB man makers 50/356 Pull-ups24 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers:15 Palloff hold/side10 Halo squats Strength/skill Back squat 6-6-6-6-6 60% WOD 4 Rounds for time: 400 Meter run10 Box jumps or step-ups 24/2020 Russian KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers5 Up downs10 Ring rows or 5 strict pull-ups WOD Teams of two, one person working at a time, complete four rounds for time: 400 Meter medicine ball run 20/1430 Deadlifts 185/12520 BurpeesRead more