Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sampson lunges10 Goblet squats:15 Bar hang Strength/skill Back squat 5-5-5-5-5 70% WOD 4 Rounds for time: 400 Meter run20 Hand release push-ups15 Pull-upsRead more

WOD Teams of 2, alternate full rounds for 18 minutes: 5 Front squats5 STOH5 Toes to barRead more

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3-3-3-3-3 75% WOD For time: 400 Meter farmer carry 70/531,000 Meter row or ski50 Calorie bike 20 Minute time capRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Oineapple pickers10 Sit-ups WOD EMOM for 24 minutes: 5 Bench press5 Deadlift @20X110 V-ups or tuck-upsRead more

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Snatch 3-3-3-3-3 75% WOD 13 Minute AMRAP: 10 KBS 70/5310 Box jumps or step-ups 24/20400 Meter runRead more