Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 15 KB deadlift 70/5310 Burpees10 KBS 70/5315 Sit-upsRead more

WOD Teams of two, alternate movements to complete a 22 minute AMRAP: 100 Meter single arm farmer carry 70/5312 Calorie Bike or ski:30 Bar hang -Switch arms at turn around-Break up the hang to accumulate :30 if neededRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 80% WOD For time: 50 Single arm DB STOH 50/3530 Wall balls 20/1450 Sit-ups40 Single arm DB STOH 20 Wall balls40 Sit-ups -Alternate STOH between arms as neededRead more

Warm-up 2:00 bike, row, ski 3 sets: 20 Single-unders10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 80% WOD 8 Minute AMRAP: 5 Deadlifts40 Double-unders -Choose a weight that’s challenging but can be completed unbroken throughout.-Score = rounds, weight usedRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges10 Ring rows10 Sit-ups Strength/Skill 5 sets: 100 meter double-KB front rack carryAccumulate :30 HS or plank hold WOD For max reps: 6 Minute AMRAP: 50 air squatsMax pull-ups 4 Minute AMRAP: 30 box step-ups 24/20Max toes-to-bar 2 Minute AMRAP: Max-calorie row or ski -Rest 1 minute between each AMRAP.-Each time you drop off the bar, return to the first movement-Score = pull-ups, T2B, caloriesRead more