Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5 @ 65%5 @ 70%5 @ 75%5 @ 80% WOD 12 Minute AMRAP: 7 Push Press 115/807 Pull-Ups7 BurpeesRead more

WOD In teams of two, one person working at a time, complete a 20 Minute AMRAP alternating full rounds: 10/8 Calorie Bike15 Kettle Bell Swings 53/35 Example: Partner 1 completes a full round while partner 2 rests, then alternateRead more

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Complete 5 Sets: 1 Power Cleans + 3 Front Squats @85% of 1RM Power Clean Octopi Complete 5 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________________ WOD Dungeness 5 Minute AMRAP: 8 Front Squats 115/758 Burpees Over the Bar Rest 2 Minutes 5 Minute AMRAP: 8 Front Squats 115/758 Burpees Over the Bar _________________________________________________________________________ Octopi 5 Minute AMRAP: 8 Overhead Squats 95/658 Burpees Over the Bar Rest 2 Minutes 5 Minute AMRAP: 8 Overhead Squats 95/658 Burpees Over the BarRead more

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike:10 Bar Hang5 Bottoms Up KB Press10 Pineapple Pickers Strength/Skill Shoulder Press 10@60%8@65%6@75%4@80%3@85%10@50% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Toes-to-BarBox Jumps or Step-Ups 24/20Read more

Warm-Up 3 Sets: 5 Cal Bike or Row20 Mountain Climbers15 Air Squats WOD Every 7 Minutes for 28 Minutes (4 Sets): Row 500 Meters or Bike 20 Calories15 Medicine Ball Sit-Ups 20/14100 Meter Farmers Carry 70/53 Score = Slowest SetScale to a weight/distance that will allow for at least 1 minute rest between setsRead more