Warm-up 400 meter jog then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows10 Sit-ups Strength/Skill Tempo deadlifts 7-6-5-4 @ 20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max DB bench press 50/35Min. 3 | Max hang from a pull-up barMin. 4 | Max horizontal ring rows Score is total seconds held + total reps completed Perform just one attempt on the holds each minute Use a box to get fully horizontal Scale hollow holds with tuck holdsRead more

Warm-up 2:00 bike, row, ski 3 sets: 20 Single unders10 Goblet squats10 Pass throughs:10 Bar hang WOD 7 Minute AMRAP: 250 Meter row100 Meter farmer carry 70/5310 Hang power snatches 115/75 Rest 2 minutes 7 Minute AMRAP: 250 Meter ski30 Wall balls 20/1410 Hang power cleans 135/95 Rest 2 minutes 7 Minute AMRAP: 200 Meter run30 Air squats50 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 meter run5 bottoms up KB press/side:20 Front leaning rest on rings Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD Complete three sets for max reps: 1:30 Bike1:00 Rest1:30 Shuttle Runs1:00 Rest Compare to 4/19/2023Read more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Back squat 6-6-6-6 @65% WOD 8 Minute AMRAP: 10 Pull-ups14 Single arm DB thrusters 50/35* *Split reps between arms as neededRead more

Strength/Skill Clean 3@75%3@80%2@85%1@90%1@90% WOD Teams of two, one person working at a time, complete the following: 16 Minute AMRAP: 60 Calorie bike40 Power cleans 135/9520 Box jumps or step ups 24/20Read more