Warm-up 3 sets: 250 Meter row or ski10 Goblet squats:15 Bar hang20 Mountain climbers WOD EMOM for 24 Minutes Station 1|Power clean + 2 Hang power cleansStation 2|Farmer carry x 100 metersStation 3|Wall-balls x 10-15 repsRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 Seated DB press20 Banded pull aparts10 Mountain climbers100 Meter jog Strength/Skill Push Jerk 3-3-3-3-3 85% WOD Complete 4 rounds: 3 Minute AMRAP 200 Meter run15 Push press 95/65Burpees over the bar x max reps2 Minute restRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Bar hang10 Sampson lunges10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 65% WOD 10 Minute AMRAP: 10 Toes-to-bar15 KBS 53/3520 KB Box step-ups 24/20″ box -Use a single KB for step-ups.Read more

Strength/Skill Clean 3-3-3-3-3 80% WOD Teams of two, alternate full rounds to cpmplete a 15 minute AMRAP: 3 Front squats 155/1056 Burpees9 KBS 53/35Read more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3-3-3-3-3 80% WOD 4 Rounds for time: 400 Meter run10 Deadlifts 275/190Read more