Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 85% WOD 3 Rounds for time: 400 Meter run15 Deadlifts 225/155Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Single arm DB rows/arm5 Bottoms up KB press/arm Mountain climbers:20 Plank or HS hold WOD Every 90 seconds for 27 minutes (6 sets): Station 1|10/8 Cal bikeStation 2|7 Paralette pass throughsStation 3|3 Wall walksRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 10-8-6-4 weight by feel WOD 14 Minute AMRAP 7 Burpees14 Single DB box step-ups 20″21 Alternating DB snatch 50/35Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Back squat 5 75%4 80%3 85%2 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53Read more

Warm-up 4:00 bike, row, ski 3 sets: 10 DB shoulder press:15 bar hang10 ring rows WOD Teams of two, alternate movements for 20 minutes 7 Cal bike or ski5 Strict pull-ups7 Burpees5 Shoulder to overhead7 KBSRead more