Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Ring rows10 Halo squats Strength/Skill EMOM for 3 minutes: hang muscle clean x 3 Then, EMOM for 4 minutes: hang power clean x 3 Then, EMOM for 4 minutes: clean x 2 WOD 6 sets, for max reps: :30 Wall balls 20/14:30 Rest:30 Bike, calories:30 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Plank or HS hold20 Banded pull-aparts5 Seated strict DB press Strength/Skill 5 Sets, not for time: 5-10 Strict HSPU or 5 unsupported BB press8 DB rows/arm -Try to increase weight/resp from last week WOD 12 Minute AMRAP: 8 Push press 115/7516 Sit-ups32 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 Pineapple pickers Strength/skill Back squat 6-6-6-6-6 65% WOD 3 Rounds for time: 500 Meter row or ski10 KBS 70/5312 Pull-upsRead more

WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Wall balls 20/14Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Step-ups Strength/Skill 5 Sets: 2 Hang clean (just below knee) + clean WOD 2 Rounds for time: 20 KBS 53/3515 Toes-to-bar20 KBS15 Box jumps or step-ups20 KBSRead more