Warm-Up 2 Minute Bike, Row, or Ski Then… 3 Sets: 50 Feet Walking Lunges50 Feet Bear Crawl50 Feet Burpee Broad Jumps Strength/Skill Complete 3 sets, not for time: DB Walking Lunge x 100 FeetHandstand Hold or Plank Hold x :30Strict Supine Pull-Ups x 5-10 Reps WOD 12 Minute AMRAP: 6 Toes-to-Bar8 KBS 70/5310 Alternating PistolsRead more

Warm-Up 3 Rounds: 5 Cal Ski10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 4 Sets: 2 Hang Power Cleans + Power Clean Weight by feel WOD Complete 4 Sets for Max Reps :30 of Hang Power Clean 155/105Rest :30:30 of Ski for CaloriesRest :30:30 of BurpeesRest :30Read more

Warm-Up 3 Rounds: 30 Single-Unders10 Pineapple Pickers:15 Bar Hang10 Goblet Squats Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD 10 Minute AMRAP: 10 Pull-Ups10 Hand Release Push-Ups10 Box Jumps or Step-UpsRead more

Warm-Up 3 Rounds: 10 Calorie Row or Bike10 Ring RowsWalking Lunges x 50 Feet WOD Teams of two, alternate movements to complete an 18 Minute AMRAP: 8 Pull-UpsDB Walking Lunges x 50 Feet 50/3515 DB Deadlifts 50/35Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Snatch x 2 Reps @ 80-85% WOD Complete the Following For Time: 50/45 Calorie Bike15 Front Squats 135/95 (from the ground)100 Meter Run10 Front Squats200 Meter Run5 Front Squats400 Meter Run 13 Minute Time CapRead more