Warm-up 2:00 bike, row, ski then, 3 sets: 100 Meter jog3 Inchworms:20 Plank10 PVC pass through lunges WOD EMOM 24 minutes: Min. 1 | Handstand hold x :30Min. 2 | Sit-ups x 15Min. 3 | KB Goblet box step-ups x 10 53/35Min. 4 | Power snatch x 4– Choose a snatch weight witch can be performed unbroken throughout.Read more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: :20 HS or plank hold20 Banded pull-aparts3 Inchworms Strength/Skill Push Jerk 5-5-5-5 @70% WOD Every 4:00 for 16 minutes (4 sets): Row or ski 500 metersPush-ups x max reps Score = # of push-upsRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster walks20 Banded pull-aparts10 Ring rows Strength/Skill Back squat 6-6-6-6 @75% WOD Complete 3 Rounds for time: 15 KBS 70/5315 C2B Pull-ups Compare to: 6/20/2022Read more

WOD Teams of two, alternate movements: 20 Minute AMRAP 100 Meter run2 Power cleans 185/1253 Strict HSPU4 Burpee pull-ups5 Box Jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 PVC pass through lunges:15 Bar hang:15 Plank or HS hold Strength/Skill Overhead squat or front squat 3-3-3-3 weight by feel WOD 15 Toes-to-bar400 Meter run21 Thrusters 75/55400 Meter run21 thrusters400 Meter run15 Toes-to-barRead more