Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows:15 Bar hang Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 400 Meter run14 Alternating DB snatch 50/3510 Burpees over DBRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Back squat 4-4-4-4-4 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to:6/4/2024Read more

WOD For time with a partner: 100 walking overhead plate lunges 45/2575 burpees to a plate1:00 accumulated hang from a pull-up bar800 meter weighted run together 45/251:00 accumulated hang from a pull-up bar75 burpees to a plate100 walking overhead plate lunges– One partner works on the hangs, burpees, and overhead lunges, while the other rests.– Run together with one partner carrying one plate at a time.Read 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 75% WOD 10 Minute AMRAP: 10 Deadlifts 185/12510 Defecit push-ups 45/35 lb plates10 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 75% WOD Two rounds for time: 25 Calorie row or ski800 Meter Run15 Toes-to-barRead more