Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD For time: 2,000 Meter row30 Alternating pistols30 hang cleans 155/105Read more

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Single-Unders10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 5-5-5-5 @ 21X1 WOD 9 Minute AMRAP: 15 Double-Unders15 Sit-Ups15 KBS 53/35Read more

Strength/Skill Clean 3@75%3@80%3@85%2@90% WOD Teams of two, complete 5 Rounds for time: 14 Ground-to-overhead 135/9530 BurpeesRead more

Warm-up 2:00 bike, row, ski then, 3 sets: 10 PVC pass-through lunges:20 bar hang10 Ring rows Strength/Skill 5 Sets: Snatch x 3 reps WOD For time: 50 calorie bike400 meter med-ball run 20/14400 meter single famer carry 53/35200 meter double farmer carryRead more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 halo monster walks10 goblet squats10 ring rows:30 plank or hs hold Strength/Skill Back squat 14 Minutes to build to a heavy single or work on technique WOD 15 Minute AMRAP: 8 Pull-ups10 KB Goblet squats 53/3512 KBSRead more