Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges20 Single-unders10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD For time: 100 Double-unders25 Sit-ups15 Deadlifts 225/15550 Double-unders25 Sit-ups10 Deadlifts25 Double-unders25 Sit-ups5 DeadliftsRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Pineapple pickers10 Air squats10 Ring rows:15 Bar hang Strength/Skill Back squat 10-10-10 50-60% WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time capRead more

Strength/Skill 4 Sets: High hang snatch + hang snatch + snatch WOD Teams of two, complete two rounds for time: 100 calorie row, ski20 Push jerks 135/9530 BurpeesRead more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 3 hang power cleans + 3 front squats Choose a weight which can be completed unbroken WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups – Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 9/7/2023Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders3 Inchworms5 Push-ups Strength/Skill 3 Sets: Barbell row x 6 repsDB Bench press x 10 reps WOD 20 Minute AMRAP: 1,000 Meter row Then, with the remaining time… 20 Single DB box step-ups 20″ 50/3520 Sit-ups20 Double-undersRead more