Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 halo monster walks10 goblet squats10 ring rows:30 plank or hs hold Strength/Skill Back Squat 14 minutes to build to a heavy single or work on technique WOD Complete for time: 21-15-9 row or ski for claoriespull-upshand release push-upsRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: :15 squat jumps:15 rest:15 plank burpees:15 rest:15 hollow or tuck hold:15 rest Strength/Skill 3 Sets, not for time: 200 meter farmer carry5-10 strict hspu or 5 seated barbell press WOD Complete for time: 30 Hang Power Cleans 95/6530 Burpees30 Sit-ups20 Hang Power Cleans20 Burpees20 Sit-ups10 Hang Power Cleans10 Burpees10 Sit-upsRead more

Warm-up 2 minute bike, row, ski then… 2 sets: 20 banded pull-aparts10 ring rows10 mountain climbers Strength/Skill 5 sets: bench press x 5supine barbell row x 6 WOD 8 Minute AMRAP: 8 single DB front rack lunges, right8 single DB front rack lunges, left48 double-undersRead more

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Front Squat 5-5-5-5 @ 70% WOD 3 rounds for time: 800 meter run30 KBS 53/35Read more

Strength/Skill snatch 3@75%2@80%2@90@3@75% WOD Teams of two, 15 minute amrap: 20 deadlifts 275/19040 partner med ball sit-ups60 calorie rowRead more