Warm-Up 400 Meter Jog Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees:20 Bar Hang Strength/Skill Push Jerk 2-2-2-2-2-2 From the rack, weight by feel WOD 16 Minute AMRAP: 400 Meter Run10 Burpee Pull-Ups20 Sit-UpsRead more

Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 5-5-5-5 @ 22X1 WOD Complete the Following For Time: 70 Calorie Row50 Double-Unders30 Thrusters 75/55Read more

Strength/Skill Snatch 3-3-3-3 80% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: Row 250 Meters10 Pull-ups5 Push Jerks 135/9520 Air Squats15/12 Push-upsRead more

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 4-4-4-4 @30X1 WOD Complete the following for time: 500 Meter Ski25 Burpee Box Jumps 24/2050 Sit-Ups15 Burpee Box Jumps25 Sit-UpsRead more

Warm-Up Row 3:00 Then, 3 Sets: Walking Lunges x 50 FeetSkipping High Knees x 50 Feet10 Pineapple Pickers WOD EMOM for 25 minutes (5 sets): Minute 1: Hang Clean x 2 @ 80%Minute 2: 12/10 Calories of RowingMinute 3: 9/7 Calories of Assault BikeMinute 4: DB Reverse Lunge x 10 50/35Minute 5: RestRead more