Warm-up 2:00 Bike, row, ski 3 sets: 10 DB strict press10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%2 85%1 90%1 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups15 Sit-upsRead more

WOD Teams of two, one person king at a time, complete a 22 Minute AMRAP: 50 Calorie row40 KBS 53/3530 KB goblet squats 53/3520 Push press 95/65Read more

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 DB floor press:15 Bar hang20 Banded pull-aparts Strength/Skill Bench press 10-10-10-10-10 weight by feel WOD Four sets, not for time: 5-10 DipsMax time HS or plank hold6 Turkish get-ups or Turkish sit-ups10 Barbell rowsRead more

Warm-up 2:00 Bike, row, ski 3 sets: 10 PVC pass through lunges:15 Bar hang:15 Jump rope10 Pineapple pickers WOD 20 Minute AMRAP 5 Power snatches 115/755 Toes-to-bar20 Double-unders20 Deadlifts 115/75Read more

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB Bench press10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%3 80%2 85%2 85% WOD 5 sets for max reps: :30 Ring push-ups:30 Rest:30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 RestRead more