Warm-up 2:00 bike, row, ski 3 sets: 100 meter run5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 5-5-5-5 @ 75% WOD For time: 21-15-9 Calorie row or skiHang power snatches 95/65Deficit Push-ups 45/35 lb. platesRead more

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 3@80%2@85%2@90%1@95% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 5/1/2023Read more

Strength/Skill Clean 4 sets: 3 reps @ 80% WOD Teams of two, alternate movements, 15 minute AMRAP: 3 ground-to-overhead 135/956 toes-to-bar9 deadlifts 135/9518 air aquats36 double-undersRead more

Warm-up 2 Minute bike, row, ski 3 sets: 10 Front Support on Rings10 ring rows:20 Bar hang Strength/Skill 4 sets, not for time: single-arm DB row x 10 each armhandstand hold x :30 or 3 attempts freestandingdipsx 5-10 WOD 18 minte EMOM: Station 1 – ring push ups x 10Station 2 – back rack lunges x 10 95/65Station 3 – strict pull-ups x 5Read more

Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD For time: 50 calorie bike25 hang power snatches 75/5550 sit-ups25 hang power snatchesRead more