Warm-Up 3 Sets: 10 Mountain Climbers10 PVC Pass-through Lunges6 Dynamic Scorpions10 Pineapple Pickers Strength/skill Snatch 15 Minutes to Build to a heavy single or work on technique WOD Complete the Following For Time: 75 Bench Press 135/85* *Complete a 400 meter run every time you rack the bar Scale to a weight you can complete 15-20 reps in a row 18 Minute Time CapRead more

Warm-Up 3 Sets: 5 Halo Monster Walks10 Halo Mountain Climbers10 Pineapple Pickers Strength/skill Back Squat 18 Minutes to Build to a Heavy Single -No retrying failed reps OR 5-5-5-5-5-5 WOD Complete the Following For Time: 21 Deadlifts 225/15542 Sit-Ups15 Deadlifts30 Sit-Ups9 Deadlifts18 Sit-UpsRead more

Warm-Up 3 Sets: 20 Single-Unders3 Inchworms10 KB Deadlifts WOD 20 Minute AMRAP: 10 Hand Release Push-ups20 Double-Unders10 KBS 70/5320 Lunges (body weight)Read more

Warm-Up 3 Sets: 5 Cal Row or Bike10 Mountain Climbers10 Air Squats Strength/Skill Complete 4 Sets, Not For Time: Supine Barbell Row x 4 Reps100 Meter KB Front Rack Carry x 100 Meters (switch arms at turn around)Medicine Ball Sit-Ups x 15 Reps WOD Complete 4 Sets for Max Reps: :30 Bike or Row for CaloriesRest :30 Seconds:30 Front Squats 165/110 (from the ground)Rest :30 Seconds:30 Strict Supine Pull-UpsRest :30 SecondsRead more

Warm-Up 3 Sets: 100 Meter Run20 Banded Pull-Aparts8 Reverse Snow Angels:30 Plank Strength/Skill Complete 5 Sets: 3 Push Press + 3 Push Jerk WOD 10 Minute AMRAP: 6 Shoulder to Overhead 155/105 8 Burpees Over the Bar100 Meter RunRead more