Warm-Up 3 Sets: 1:00 Bike, row, ski10 DB floor press10 DB front squats:15 Plank or HS hold WOD EMOM for 24 Minutes (8 sets): Station 1|Bench press x 7Station 2|Parralette pass throughs x 5-10Station 3|DB walking lunges x 10Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows10 Mountain climbers Strength/Skill Push press 3-3-3-3-3 85% WOD 3 rounds for time: 21 push-ups12 hang power cleans 135/95800 meter runRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 15 KB deadlift 70/5310 Burpees10 KBS 70/5315 Sit-upsRead more

WOD Teams of two, alternate movements to complete a 22 minute AMRAP: 100 Meter single arm farmer carry 70/5312 Calorie Bike or ski:30 Bar hang -Switch arms at turn around-Break up the hang to accumulate :30 if neededRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 80% WOD For time: 50 Single arm DB STOH 50/3530 Wall balls 20/1450 Sit-ups40 Single arm DB STOH 20 Wall balls40 Sit-ups -Alternate STOH between arms as neededRead more