Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 10-8-6-4 weight by feel WOD 14 Minute AMRAP 7 Burpees14 Single DB box step-ups 20″21 Alternating DB snatch 50/35Read more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Back squat 5 75%4 80%3 85%2 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53Read more

Warm-up 4:00 bike, row, ski 3 sets: 10 DB shoulder press:15 bar hang10 ring rows WOD Teams of two, alternate movements for 20 minutes 7 Cal bike or ski5 Strict pull-ups7 Burpees5 Shoulder to overhead7 KBSRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC lunges10 Sit-ups20 ring rows Strength/skill Snatch 3-3-3-3 80% WOD For time: 75 air squats25 V-ups50 step-ups 20″25 V-ups75 air squatsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 80% WOD For time: 60 wall-ball shots 20/1450 push-ups40 toes-to-barsRead more