Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 Ring rows Strength/skill Push jerk 5-5-5-5-5 70% WOD 20 Rounds for time: 3 Pull-ups6 Push-ups9 Air squats 20 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats Strength/skill Back squat 6-6-6-6-6 65% WOD 5 Rounds for time: 10 Hang power cleans 95/6530 Double-undersRead more

WOD Teams of two, complete a 20 minute AMRAP: 200 Farmer carry5 Ground-to-overhead15 Sit-ups20 Air squats -One person completes the carry, while the other completes as many reps of the movements as possible. Alternate after each carry.Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 50 Meter jog50 Meter skipping high knee:10 Bar hang10 Sit-ups10 Walking lunges Strength/Skill Clean 3-3-3-3-3 70% WOD 12 Minute AMRAP: 2 Toes-to-bar2 Box jumps or step-ups 24/202 Burpees– After every round add 2 reps to each movement.Read 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 70% WOD For time: 400 Meter Run21 Deadlifts (185/125 lbs)400 Meter Run15 Deadlifts400 Meter Run9 Deadlifts400 Meter Run 20 Minute time capRead more