Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 4-4-4-4-4 From the rack, weight by feel WOD 10 Minute AMRAP: 10 Hang Power Cleans 75/5515 Push Press 75/5515 Burpees Over the BarRead more

Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 3@75%3@80%2@85%1@90%1@95% WOD Complete 4 Rounds For Time: 14 KB Goblet Lunges 70/5312 Pull-UpsRead more

Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 3 Power Cleans 155/1057 Pull-ups5 BurpeesRead more

Warm Up Bike or row 2 miutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 8-8-8-8 @30X1 WOD Complete the following for time: 1,000 Meter Row10 DB Shoulder to Overhead 50/35 each arm100 Double-Unders10 DB Shoulder to Overhead400 Meter Run10 DB Shoulder to Overhead Compare to: 1/10/2023Read more

Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per side Strength/Skill Complete 5 Sets 2 High Hang Cleans + 1 Hang Clean 65% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 26 Reps (13 per)Station 2 – Supine Ring Rows x 10 Reps @ 21X1Station 3 – Front Squat x 5 Reps from the rack Try to use the same bench weight you’ve used the past two weeks as the reps have increased Ty to increase front squat weight from last weekRead more