Warm-Up 3 Rounds: 5 Calorie Row or Ski10 Ring Rows:15 Plank:15 Bar Hang WOD Every 90 Seconds For 30 Minutes (6 Sets): Station 1 – Farmer Carry x 100 MetersStation 2 – HS or Plank Hold x Accumulate :30Station 3 – Row x 15/12 CaloriesStation 4 – Strict Supine Pull-Ups x 5-10Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 8-7-6-4 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD Complete 5 Rounds For Time: 5 Power Cleans 155/10530 Double-UndersRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers20 Banded Pull aparts:15 Bar hang Strength/Skill Push Jerk 2-2-2-2-2-2 WOD Complete For Time: Row 1,500 Meters15 Toes-to-Bar20 Alternating Single DB Lunges 50/3515 Toes-to-Bar20 Alternating Single DB Lunges Hold the dumbbell any way you wantRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 4 Reps @ 70% WOD 10 Minute AMRAP: 100 Meter Run15 KBS 53/35100 Meter Run10 BurpeesRead more

Teams of two, with one person working at a time, complete a 20 Minute AMRAP: 800 Meter Med Ball Relay Run, 4 x 200 20/14 (one partner runs at a time, switch every 200 meters)50 Wall balls 50 Med ball Sit-upsRead more