Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3 65%3 70%3 75%3 80%3 70% WOD 9 Minute AMRAP: 5 Deadlifts10 Burpees over the bar -Choose weight that can be completed unbroken throughout the 9 minutes. Score = rounds, weight.Read more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 4-4-4-4-4 75% WOD For time: 50/45 Calorie bike50 Sit-ups50 Alternating DB snatches 50/3550 Single DB step-ups 50/35Read more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sampson lunges10 Goblet squats:15 Bar hang Strength/skill Back squat 5-5-5-5-5 70% WOD 4 Rounds for time: 400 Meter run20 Hand release push-ups15 Pull-upsRead more

WOD Teams of 2, alternate full rounds for 18 minutes: 5 Front squats5 STOH5 Toes to barRead more

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3-3-3-3-3 75% WOD For time: 400 Meter farmer carry 70/531,000 Meter row or ski50 Calorie bike 20 Minute time capRead more